Build your IRONMAN Lanzarote plan
Your coach opens with the IRONMAN Lanzarote set for May 15, 2027, asks about your week and your fitness, then writes every session of your full-distance (140.6) triathlon plan. Free, and you can start as a guest. About 29 weeks to go.
Start your IRONMAN Lanzarote plan- Formats
- Full
- Terrain
- Hilly
- Taper starts
- April 27, 2027
IRONMAN Lanzarote distances
- Full 3.8 km swim, 180.2 km bike, 42.2 km run
Course
The IRONMAN Lanzarote course
Europe's oldest IRONMAN, raced since 1992, starts with a two-lap 3.8 km ocean swim off Playa Grande in Puerto del Carmen with an Australian exit on the beach between laps. The 180.2 km bike is a single loop of the island with 2,557 m of climbing and no long mountain passes, just constant rollers through La Geria's vineyards, Yaiza and the lava fields of Timanfaya National Park, then along the spine to Teguise and up toward Haría and Mirador del Río.
Read the full course notes
Five significant climbs come before Mirador del Río (starting around km 7, 25, 58, 80 and 103) and only one more after it, near km 130, followed by a technical descent to Arrieta. The northeast trade wind usually blows into your face for most of the first 109 km, which makes the return leg faster. The marathon runs entirely along the Atlantic: an out-and-back toward Playa Honda past the airport runway, then two laps between Puerto del Carmen and Matagorda, finishing on the beach where the day began.
- Terrain
- Hilly
- Formats
- Full
- Race-day conditions
- IRONMAN lists typical race-day air temperatures of 18–25 °C and an average water temperature of 20 °C (19–21 °C over the last three editions). Wetsuits are allowed up to and including 24.5 °C, so expect a wetsuit swim. Sun is strong, wind is the defining factor on the bike, and the afternoon run usually cools off as the day goes on.
What to train for
The bike decides your day: build long rides of 5–6 hours with 2,000 m or more of climbing, and add sustained tempo intervals into a headwind to learn to hold power when speed collapses.
Ride in three positions (aero, upright on the hoods and descending) and practise technical descents, because the drop from Mirador del Río to Arrieta rewards confidence.
Rehearse the Australian exit with swims that include a short run out and straight back in, and do continuous 800–1,000 m efforts at race pace. Finish key brick days with 30–45 minutes of running in the heat to prepare for a sunny, exposed marathon.
Sample week
A sample IRONMAN Lanzarote training week
A week from the middle of the build, about six weeks out. Your plan sets the real distances and paces from your own fitness and adjusts them every week as you train.
- Monday
- Swim, 1 h 15 min: drills and technique
- Tuesday Key session
- Bike, 1 h 30 min with climbing repeats
- Wednesday
- Swim, 1 h 15 min: steady intervals at race effort
- Easy run, 1 h
- Thursday Key session
- Run, 1 h with tempo segments
- Friday
- Rest, or 20 minutes of mobility
- Saturday Key session
- Long ride, 5 h, then a 45 min run off the bike
- Sunday
- Long run, 2 h 15 min easy
Your build to race day
Taper
Tapering for the IRONMAN Lanzarote
Start the taper two to three weeks before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course is hilly, so keep one short hill session in the first taper week to keep the climbs familiar. With the race on May 15, 2027, your taper starts around April 27, 2027.
Also in Claude
Ask Claude for this plan
Add AthleteSpace to Claude once, then paste this prompt and put in your own numbers.
Build me a full-distance (140.6) triathlon season for the Salomon IRONMAN Lanzarote on May 15, 2027. I train about [hours] hours a week, [days] days a week.
IRONMAN Lanzarote training questions
How long should I train for the IRONMAN Lanzarote?
Most athletes give a full-distance (140.6) triathlon twenty-four to thirty weeks of focused training on top of an existing base. The coach counts back from your actual race date, so if you have less time than that it builds the best plan the remaining weeks allow rather than pretending you have longer.
What is the IRONMAN Lanzarote course like?
Hilly. Europe's oldest IRONMAN, raced since 1992, starts with a two-lap 3.8 km ocean swim off Playa Grande in Puerto del Carmen with an Australian exit on the beach between laps.
How cold is the water at the IRONMAN Lanzarote?
IRONMAN lists typical race-day air temperatures of 18–25 °C and an average water temperature of 20 °C (19–21 °C over the last three editions). Wetsuits are allowed up to and including 24.5 °C, so expect a wetsuit swim. Sun is strong, wind is the defining factor on the bike, and the afternoon run usually cools off as the day goes on.
When should I start tapering for the IRONMAN Lanzarote?
Start the taper two to three weeks before race day. Trim the volume in all three sports, keep short race-pace efforts in each, and do one last short brick so running off the bike still feels familiar. The course is hilly, so keep one short hill session in the first taper week to keep the climbs familiar. With the race on May 15, 2027, your taper starts around April 27, 2027.
Do I need an account to get a IRONMAN Lanzarote training plan?
Start as a guest and save a free account later. Your coach writes your full-distance (140.6) triathlon plan and adapts it every week as you log your training. No card.