Sprint is a threshold sport. Ironman is an eating contest on wheels. We train both like we mean it.

Short course, you race near your limit — so you train there: swim sets paced to your CSS, bike intervals with watt targets, bricks at race effort because the race never lets you start a run fresh.

Long course is a different sport, and the plan knows it. The bike becomes half your training time, because it's half the race and the cheapest place to build your engine. The run is trained for durability — including straight off the bike, with brick runs that grow through the block, because the marathon is run on cycling legs. The swim becomes economy: drills, CSS work, open-water skills as the race approaches. Long rides build toward six hours. Two-a-days slot in easy volume where your week can hold it.

Everything is paced from your numbers — CSS, FTP, run benchmark — and if you don't know them yet, the plan starts conservative and tightens as you test. Race week ends with the whole day rehearsed: swim, transitions, per-leg split targets, fuelling by the hour.

No race date? The plan doesn't pretend. It rolls in 8-week blocks, each one capped with a race-simulation brick so you can watch your fitness move — for as long as you want to be a triathlete.