IRONOS writes a week-by-week plan from where you are now to your race distance, tells you exactly what to swim, ride, run and eat each day, and adjusts when life gets in the way.
Free while we launch. No card. Sprint to full Ironman, plus 5K to marathon.
Key session · comfortably hard
Swim sets in laps with the pace and when to leave the wall. Runs with heart-rate range and pace per kilometre. Rides with speed, distance and a pacing card. These are examples; yours come from your own fitness.
84 laps of a 25 m pool · about 52 min
Easy aerobic · 1 h 42 min
| Split | Pace/km | Elapsed |
|---|---|---|
| Km 1–2 | 7:15 | 14:30 |
| Km 3–6 | 7:08 | 43:02 |
| Km 7–12 | 7:03 | 1:25:20 |
| Km 13–14.4 | 6:58 | 1:42:03 |
Steady Z2 · 3 h at about 26 km/h
| By km | Speed | Elapsed |
|---|---|---|
| 20 | 26 km/h | 0:46 |
| 40 | 26 km/h | 1:32 |
| 60 | 26 km/h | 2:18 |
| 78 | 26 km/h | 3:00 |
Run on your phone's GPS or your Apple Watch and the distance shows up in your plan. Speeds and paces are targets, not promises. Terrain, wind and heat change them.
Your longest swim, ride and run grow a little each week until they reach what your race demands, with a lighter week every few weeks and a taper before race day. If your race is far away, you start with a Foundation block of easy, steady work first.
| Week | Longest swim | Longest ride | Longest run |
|---|---|---|---|
| 1 | 500 m | 1:15 | 0:30 |
| 10 | 1,400 m | 2:20 | 1:05 |
| 20 | 2,200 m | 3:45 | 1:40 |
| 27 (peak) | 3,000 m | 5:00 | 2:30 |
| 30 | Race day | ||
Each day shows your energy range, protein and carbohydrate for that day's training, then a full meal plan with portions. Heavier training days get more carbs. Rest days get less. Plus a shopping list for the week.
General guidance for healthy adults, not medical or dietetic advice. See an Accredited Practising Dietitian for personal needs.
Protein 140 g · Carbs 410 g · Fat 85 g
Real weeks aren't perfect. IRONOS adjusts so you don't have to guess whether to push, skip or cram.
Sixty seconds: fatigue, soreness, mood, sleep. Connect Apple Health or Health Connect and it also reads your sleep, HRV and resting heart rate.
Green, amber or red, with the reasons in plain English. Not a medical measurement, just a training guide.
Hard work becomes steady, long sessions get shorter, or you rest. Changes never add load, and every one comes with its reason.
Add friends with a code, see each other's streaks and workouts, and cheer with kudos. You choose what's shared, and can turn it off at any time.
Ask why today changed, how to fuel a long ride, or to move a session. Our rules decide the numbers, the AI explains them, and nothing changes until you confirm. AI is optional and off until you agree. We never send your name or email to it.
IRONOS asks health questions before it builds anything. If you report chest pain, fainting or other red flags, your plan pauses and you see the emergency number. It won't restart until you confirm a doctor has cleared you. Some conditions need a doctor's clearance first. For adults 18+. In an emergency call 000. For crisis support call Lifeline on 13 11 14.
Yes, IRONOS is free while we launch. If that ever changes we'll tell you well in advance in the app and by email.
iPhone and Android. We're opening the beta in small groups. Join the waitlist and we'll send your invite and install steps.
Runs and rides you record on your Apple Watch are imported through Apple Health, with their distance and heart rate. You can also record runs with your phone's GPS inside the app.
Yes. IRONOS builds swim sessions from where you are, with rests at the wall and lessons if you can't swim yet. It never puts a beginner in open water without a buddy or a lifeguarded group.
Our rules engine builds your plan and checks every change for safety. If you opt in, AI can also personalise the wording and fit sessions around your life, inside those rules. If you don't opt in, nothing is sent to an AI provider and everything still works.
Your profile, plan, check-ins and workouts, so the plan can adapt. We don't sell data or use ad trackers. Your run route stays on your phone. You can export or delete everything in the app. Details are in our privacy policy.
No. Without them, targets use heart rate from your watch or how hard it feels (RPE). With a power meter, rides also show watts.
Create your free account and build your plan in minutes.