KONA, HI · OCTOBER
Kona Training Plan
A free full-distance (140.6) triathlon plan for the IRONMAN World Championship, written by an AI coach around the event and the fitness you have now. It adapts every week as you log your training. Free account, no card.
- Formats
- 140.6
- Course
- Rolling
- Usually held
- Each October
- Until race day
- ~56 weeks
Build your Kona plan
The instant browser builder only plans running races, so a full-distance (140.6) triathlon plan comes from the coach itself. It opens with the Kona already filled in (estimated for October until the date is announced), asks about your week and your current fitness, and writes every session. Free account (or start as a guest), no card. You are about 56 weeks out.
Start your Kona planKona distances
- 140.62.4 mi swim, 112 mi bike, 26.2 mi run
The Kona course
The 2.4-mile swim is an out-and-back in Kailua Bay with an in-water start. The 112-mile bike runs from Kailua-Kona to the Hawi turnaround and back on the Queen Ka'ahumanu Highway, with a climb to Hawi, exposed lava fields and strong crosswinds. The 26.2-mile run goes out and back on Ali'i Drive, then up Palani Road to the Queen Ka'ahumanu Highway and the Natural Energy Laboratory, finishing on Ali'i Drive.
Race-day conditions
The site lists air temperatures from 75 °F to 86 °F and describes small swells and warm swim conditions; no water temperature is listed.
What to train for
Build aerobic durability across all three sports and practice race-day fueling in long bricks, since nutrition often decides the second half of the marathon. Rehearse pacing so the bike effort leaves enough in reserve for a steady run. Heat acclimation and riding steady in crosswinds are key, as is pacing the climb to Hawi so the marathon in the heat stays controlled.
Registration and official details: Kona official siteRace facts checked against the official site on September 19, 2026.
Kona training questions
How long should I train for the Kona?
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 Kona course like?
Rolling. The 2.4-mile swim is an out-and-back in Kailua Bay with an in-water start. The 112-mile bike runs from Kailua-Kona to the Hawi turnaround and back on the Queen Ka'ahumanu Highway, with a climb to Hawi, exposed lava fields and strong crosswinds. The 26.2-mile run goes out and back on Ali'i Drive, then up Palani Road to the Queen Ka'ahumanu Highway and the Natural Energy Laboratory, finishing on Ali'i Drive.
How cold is the water at the Kona?
The site lists air temperatures from 75 °F to 86 °F and describes small swells and warm swim conditions; no water temperature is listed.
Do I need an account to get a Kona training plan?
Yes, a free one. The instant browser builder only plans running races, so a full-distance (140.6) triathlon plan comes from the coach itself. You can start as a guest and save the account later. No card, and the plan adapts every week as you log your training.