An Ironman Triathlon is one of a series of long-distance triathlon races, consisting of a 2.4-mile swim (3.8km), a 112-mile bicycle ride(180km) and a marathon 26.22-mile run(42.19km), raced in that order.
This work out plan is great cause it just tells you a fixed amount of time to workout (instead of distance/reps) so it easier to plan the day between work/etc.