3.8km swim, 180km bike, 42.2km run. Training for a full Ironman means managing massive volume without breaking down. Your AI coach periodizes 20-30 weeks of progressive overload while keeping you healthy enough to actually make it to the start line.
The AI builds from your current weekly hours toward peak Ironman volume over 20-30 weeks. It tracks acute-to-chronic training load ratios across all three sports to keep volume increases under 10% per week. When WHOOP or Oura recovery drops, it pulls back before you dig a hole.
Ironman is an aerobic race. The AI structures 80%+ of your training below VT1, with targeted threshold and VO2max work in the build phase. It uses heart rate drift on long sessions to gauge your aerobic development and adjusts the intensity split as your base grows.
Long training sessions double as nutrition rehearsals. The AI flags which sessions should include race-level fueling (targeting 60-90g carbs/hour on the bike) and tracks your tolerance over time. You solve fueling problems in training, not on race day.
Ironman tapers are typically 2-3 weeks with volume cuts of 40-60% while maintaining intensity. The AI customizes your taper based on how you responded to previous recovery weeks, using HRV trends and resting heart rate to confirm you are actually absorbing the training.
Most athletes need 20-30 weeks depending on their starting fitness. The AI assesses your current swim, bike, and run volume and builds a plan that ramps safely to peak weeks of 15-20+ hours. If you are already doing 10+ hours per week in endurance training, 20 weeks can work. Starting from lower volume, plan on closer to 30.
It tracks training load across all three sports using duration, intensity (heart rate, power, pace), and recovery data. Volume increases follow the 10% rule with built-in recovery weeks. If your HRV trends downward or sleep quality drops, the AI reduces volume before you overtrain. It also prioritizes your weakest discipline without letting total load spike.
Yes. The AI identifies long sessions where you should practice race nutrition and sets carbohydrate targets. Over the training block, you progressively train your gut to handle 60-90g of carbs per hour on the bike. It tracks which sessions included fueling practice so you arrive at race day with a tested nutrition plan.
The AI programs progressive brick sessions throughout the build phase. Early bricks are short runs off moderate rides. Later in the plan, you will do longer runs off harder rides at target race pace. The goal is teaching your legs to run efficiently after 4-6 hours on the bike, which requires specific neuromuscular adaptation.
Ironman demands significantly more volume, especially on the bike (5-7 hour long rides vs 3-4 for 70.3). The intensity distribution shifts more toward low-intensity aerobic work, and nutrition becomes a fourth discipline. The AI adjusts all of these variables based on your target distance.
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