Three Sports.
One System.
Your season starts now. Dawn pool sessions, aero bike fits, and brick-run intervals — structured into one relentless engine built around your race date.
1,200+
Athletes Coached
94%
Finish Rate
38 min
Avg PR Drop
6 Continents
Race Coverage
140.6 Miles of
Controlled Suffering
Raw numbers that terrify the uninitiated. The same numbers that fuel those who've trained with a system.
2.4 miles
76 laps of an Olympic pool. Done before most people wake up.
Mass Start
Open Water
< 24.5°C
Wetsuit Legal
1h 12m
Avg Finish
112 miles
Five to six hours in the saddle. Every watt counts at hour four.
180–220W
Avg Power
1,800m+
Elevation
5h 45m
Avg Finish
26.2 miles
A full marathon. After 8 hours of racing. This is where seasons are won.
5:30–6:30/km
Run Pace
Critical
Nutrition
4h 30m
Avg Finish
Total Race Distance
Average finish time: 12h 35m · Cutoff: 17 hours
I'm Ready. Build My Season.Coaches Who've
Lived the Race
Not bios. Palmares. These coaches have crossed finish lines you're targeting, which means they know exactly what it takes to get you there.
Marcus Brennan
Head Coach — Ironman & 70.3
- Kona Qualifier × 6
- Sub-9 Ironman Finisher
- USAT Level III Certified
"The swim is your warm-up. The bike is your race. The run is your autobiography."
340+
Athletes
14 yrs
Coaching
Priya Nair
Performance Coach — Olympic & Sprint
- Age-Group National Champion
- Olympic Distance Specialist
- Sports Science MSc
"Speed is a skill. Every interval is a deposit in the race-day account."
280+
Athletes
11 yrs
Coaching
Cole Hadfield
Bike Performance & Fitting
- Wind-Tunnel Certified Fitter
- Former Cat 1 Road Cyclist
- Power-Based Training Expert
"Five watts saved in position is five watts you don't have to earn in the gym."
520+
Athletes
9 yrs
Coaching
A Sample Training
Week in the Forge
This is what Week 14 of a 20-week Ironman build looks like. Every session has a purpose. Nothing is junk mileage.
663
Weekly TSS
9h 55m
Total Volume
Bike-Run Brick
Thuday · 2h 15 min
90 min ride @ race pace + immediate 30 min run @ race pace. Focus: T2 transition speed and run feel off the bike.
High load
Week Overview
Want your own periodized plan?
Built around your race date, current fitness, and time availability.
Before the Forge.
After the Forge.
Real athletes. Real race times. No stock photography workouts.
1h 55m PR
Personal Record
David Okonkwo
Age 44 · VP of Operations, Chicago
Ironman Wisconsin 2025
Race Split Comparison
1:28:04
1:08:44
6:52:11
6:01:22
5:14:33
4:38:09
14:02:18
12:07:15
"The brick sessions were brutal. The race was the easiest hard thing I've ever done."
Before TriForge
Self-coached, 8 hrs/week scattered training, DNS at mile 18 on run
After 20-Week Forge Plan
Structured periodization, 10 hrs/week, negative split run, 11th in AG
Your transformation story starts with one decision.
Build Your Season.
Start Here.
Three questions. One personalized plan. No commitment required.
Step 1 of 3