Welcome to your 30 week IRONMAN® Wales training plan! This is a 30 week periodized training plan to get you in good shape for your challenging IRONMAN® Wales race. This is ideal if you have already completed a full IRONMAN® & want to do more than just finish and even make it on to the AG podium. Ocean Swim, Hilly Bike & Hilly Run It requires on average 10.5 hours of training a week. At the peak it requires 15 hours per week. The plan includes race & training tips specifically for women - even ...