Training for an Ironman is extremely time consuming - it’s like having a second job.
Here’s what a typical week looks like for me right now:
Monday: Rest/Stretch/Foam Roll
Tuesday: 45 Minute Swim AM / 60 Minute Run PM (Hard)
Wednesday: 60 Minute Bike AM / 45 Minute Weights + 30 Minute Swim PM (Easy)
Thursday: 60 Minute Bike AM / 60 Minute Run PM (Hard)
Friday: 60 Minute Swim AM (Easy)
Saturday: 110 Minute Run AM / 45 Minute Weights PM (Hard)
Sunday: 3-5 Hour Bike (Hard)
I try to alternate hard days and easy days, as well as AM and PM workouts to prevent overtraining. As you can see from the breakdown below, 70% of the training is biking and running because they make up the most volume in an Ironman race.
Swim: 2.25 Hours (18%)
Run: 3.75 Hours (30%)
Bike: 5 Hours (40%)
Weights: 1.5 Hours (12%)
Total: 12.5 Hours/Week