PICK YOUR SPORT

triathlon, running, cycling

Pick your distance

sprint/5k, olympic/10k, etc.

Pick your intensity

FROM very-light training load to heavy load

guided programming

DESIGNED

FOR YOU

Having a busy life means you don’t have time to think about how to train. You just want to follow a proven plan built by some of the best coaches on the planet. No matter your level or goals, I’ll give you the perfect plan from our 30 custom options to inspire and move you, every single day.

A Key to the Resource Vault

training

plans

Over 30 scientifically developed and athlete-proven training plans. Inside you’ll get every triathlon secret revealed in a wide array of formats for your convenience: everything from swimming drills, cycling techniques, mental preparation, race-day techniques and much more. The vault delivers a powerful punch of knowledge, on-demand, anywhere you need it!

TEAM IRONCOWBOY

MEET YOUR COACHES

Lead by the best coaches in the world, our community of athletes, coaches and sponsors understand the challenges you’re facing, in your training and life. They’ve been there before and know how to help you reach your goals and maintain the balance that’s important to you.

boost your progression

EVERY TEAM IRON COWBOY MEMBERSHIP INCLUDES

choose your MEMBERSHIP

SHORT PLAN

$24.99

Final Surge Account

Olympic Distance, 10k (run),
40k Time Trial (cycling) plans

Detailed Recovery Plan

Weekly Email Tips

Iron Cowboy Community Member

Privileged Access to Knowlege Vault

Iron Cowboy Coaches Forum Access

Free IC Webinars

Chapter 1 of “Redefine Impossible”

Team IC Tee

Discounts on Nutrition




MID PLAN

$49.99

Final Surge Account
70.3 Triathlon
ALL Run plans
ALL Cycling plans
Detailed Recovery Plan
Weekly Email Tips
Iron Cowboy Community Member
Unlimited Access to Knowledge Vault
Iron Cowboy Coaches Forum Access
Free IC Webinars
Complimentary e-book of “Redefine Impossible”
Team IC Tee
Discounts on Nutrition
10% Discounts on IC Races & Training Camps


LONG PLAN

$79.99

Final Surge Account
Full Distance Triathlon plans
ALL Run plans
ALL Cycling plans
Detailed Recovery Plan
Weekly Email Tips
Iron Cowboy Community Member
Unlimited Access to Knowledge Vault
Access to James & David in Full Tri Forum
Free IC Webinars
Complimentary e-book of “Redefine Impossible”
Team IC Tee
Discounts on Nutrition
15% Discounts on IC Races & Training Camps


membership is billed per month. You can cancel at anytime from your account dashboard.

5K Training PLANS

9 Weeks

  • MAX HOURS
    3
  • AVERAGE HOURS
    2:20
  • TYPICAL WEEK
    5 Run, 2 days off

9 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    2:56
  • TYPICAL WEEK
    6 Run, 1 day off

9 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:26
  • TYPICAL WEEK
    7 Run

9 Weeks

  • MAX HOURS
    7
  • AVERAGE HOURS
    5:12
  • TYPICAL WEEK
    8 Run

10K Training PLANS

12 Weeks

  • MAX HOURS
    3.5
  • AVERAGE HOURS
    2:31
  • TYPICAL WEEK
    5 Run, 2 days off

12 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:08
  • TYPICAL WEEK
    6 Run, 1 day off

12 Weeks

  • MAX HOURS
    6
  • AVERAGE HOURS
    4:44
  • TYPICAL WEEK
    7 Run

12 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    6:38
  • TYPICAL WEEK
    9 Run

half-marathon Training PLANS

15 Weeks

  • MAX HOURS
    4
  • AVERAGE HOURS
    3:00
  • TYPICAL WEEK
    5 Run, 2 days off

15 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:56
  • TYPICAL WEEK
    6 Run, 1 day off

15 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:03
  • TYPICAL WEEK
    7 Run

15 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:13
  • TYPICAL WEEK
    9 Run

marathon Training PLANS

18 Weeks

  • MAX HOURS
    5
  • AVERAGE HOURS
    3:34
  • TYPICAL WEEK
    5 Run, 2 days off

18 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    4:31
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:42
  • TYPICAL WEEK
    6 Run, 1 day off

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    7:46
  • TYPICAL WEEK
    9 Run

GET NOTIFIED FOR THE UPCOMING RELEASE

olympic Training PLANS

12 Weeks

  • MAX HOURS
    7.5
  • AVERAGE HOURS
    5:38
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off

16 Weeks

  • MAX HOURS
    9
  • AVERAGE HOURS
    7:30
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:18
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    10:03
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off

Sprint Training PLANS

12 Weeks

  • MAX HOURS
    6.5
  • AVERAGE HOURS
    5:11
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

16 Weeks

  • MAX HOURS
    8.5
  • AVERAGE HOURS
    7:15
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    8:28
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

19 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    9:23
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

Carlee Tulett

Carlee Tulett is an elite amateur triathlete and experienced endurance athlete in a wide range of running, cycling, and triathlon events.  Starting in high school, Carlee found success in both soccer and track and field and eventually went on to compete as a 100 and 200 meter runner at Western Washington University.

After competing in various local running and triathlon events, Carlee registered for her first 70.3 in 2011 and sought coaching assistance from James Lawrence and Team Ironcowboy where she went on to qualify for the 70.3 world championships later that same year. In addition to winning and placing in various local events, Carlee snagged 3rd female in her first full distance at the Lake Havasu HIITS triathlon series. Subsequently, she joined Team Ironcowboy as a coach in 2015, completed the Ironman University Training certification, and has gone on to coach many athletes to race successfully in events ranging from 100 mile ultra trail runs to the Ironman World Championships in Kona. 

While staying home and raising her five little boys ranging from age three to 13, Carlee has managed to complete (and typically podium in) over 20 70.3 events, 4 full Ironman events, and a variety of  endurance road, trail, and cycling events. Recently, Carlee placed 2nd female in the ICON Livigno xtreme triathlon which qualified her for the Norseman xtreme triathlon in 2020.  Carlee brings to the Team Ironcowboy coaching staff her expertise in open water swim technique, mental toughness training, extreme endurance events, and balancing work and motherhood responsibilities with endurance training. 

half-IronMan Training PLANS

18 Weeks

  • MAX HOURS
    10
  • AVERAGE HOURS
    6:03
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

18 Weeks

  • MAX HOURS
    11
  • AVERAGE HOURS
    7:51
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 1 day off
     

19 Weeks

  • MAX HOURS
    13
  • AVERAGE HOURS
    9:54
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

21 Weeks

  • MAX HOURS
    15
  • AVERAGE HOURS
    11:06
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

IronMan Training PLANS

21 Weeks

  • MAX HOURS
    12
  • AVERAGE HOURS
    7:14
  • TYPICAL WEEK
    2 Swim, 2 Bike, 2 Run, 2 days off
     

22 Weeks

  • MAX HOURS
    14
  • AVERAGE HOURS
    9:42
  • TYPICAL WEEK
    3 Swim, 3 Bike, 3 Run, 3 Swim, 1 day off

23 Weeks

  • MAX HOURS
    16
  • AVERAGE HOURS
    11:20
  • TYPICAL WEEK
    3 Swim, 4 Bike, 3 Run, 1 Brick, 1 day off

23 Weeks

  • MAX HOURS
    20
  • AVERAGE HOURS
    12:37
  • TYPICAL WEEK
    4 Swim, 4 Bike, 3 Run, 1 Brick
     

David Warden

David Warden is an internationally recognized coach and author. His current and former clients include World Age Group Duathlon champions, Guinness World Record triathlon holder James Lawrence, and multiple full and 70.3 Ironman World Championship qualifiers. He is the co-author of the primary academic triathlon resource Triathlon Science. His personal athletic resume consists of 45 first place overall wins in triathlon and duathlon, including the 2x USA Triathlon Rocky Mountain Region Sprint Triathlon Champion (2011, 2016) and 2nd place USA Triathlon Age Group Duathlon Nationals. He has finished as the top American at the Mallora 70.3, Abu Dhabi International Half, and Balearic Olympic Championships. David is a certified IRONMAN® coach.

JAMES LAWERENCE

James is originally From Calgary, Alberta Canada. He grew up a wrestler and later in life became to love endurance racing to escape the hectic routine of Corporate America. After losing everything in 2008, James turned to his new found passion for triathlon racing and went on to break two world records within three years. In 2015 James accomplished the unthinkable despite everyone saying his end goal was impossible. He completed 50 Ironman distance triathlons, in 50 days, in each of the 50 United States — The 50-50-50.