'I'm 55 and In the Best Shape of My Life—This Is the Exact Workout Routine I Swear By'

Completing an IRONMAN event is certainly not for the faint of heart. Totaling over 140 miles, these hardcore triathlon events held around the world include a 2.4-mile swim, a 112-mile bike ride and a 26.2-mile marathon run. Not everyone who enters an IRONMAN competition finishes, and it can be grueling to say the least.

But IRONMAN training certainly has an uncanny ability to keep participants in tip-top physical shape, and that feeling of accomplishment is unbeatable. It’s something that Michellie Jones knows all too well.

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Fondly called “Coach MJ,” the 55-year-old, who splits her time between Carlsbad, California and Germany, is an IRONMAN master coach. Many triathlon-related achievements have led up to this point, including winning an Olympic Silver Medal and being accepted into the IRONMAN Hall of Fame. She’s also the first Australian woman to win the IRONMAN World Championship.

“As a coach, it’s always an achievement seeing my athlete achieve and succeed at their goals,” Jones says. “These victories remind me that with consistency, dedication and smart training, you can continue to perform at a high level—no matter your age.”

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Starting a Fitness Journey

Jones explains that her fitness journey began with equestrian sports as a child, where she learned the value of dedication and consistency.

“Every day, we had to care for and ride our horses, building a strong work ethic from an early age,” she says.

Jones adds that being a twin fueled her competitive nature.

“I still remember our first race,” she shares. “Gabby won, and I didn’t like that feeling one bit! That loss lit a fire in me, and from that moment on, I was hooked on racing and improving.”

That spirit of competition evolved into running in high school, where Jones’ coach nudged her toward participating in triathlons.

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Bonus Benefits

Now with many, many triathlons under her belt, she sees that the benefits of training go way beyond getting in exercise—she calls it a fundamental part of her mental wellbeing.

“It provides structure to my days, a sense of purpose and a means to process emotions, challenges and even triumphs,” she says, adding that starting her morning with a workout sets a positive tone for the rest of the day.

“It’s my way of hitting the reset button—whether it's a swim, bike, run or strength session, I finish feeling more in control and ready to tackle whatever comes next,” she says.

She also enjoys the social aspect of training, saying, “Whether it's meeting training partners for a long ride, pushing the pace with a group run or simply sharing the camaraderie of a gym session, these moments create a sense of community. The friendships I’ve built through sport are some of the strongest I have, forged through shared experiences, challenges and victories.”

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Michellie Jones’ Workout Routine

Swimming

Calling her workouts “structured yet varied,” and ensuring that she maintains her strength, endurance and mobility, Jones trains seven days a week, typically for two to three sessions per day, adding up to two to five hours overall.

This includes swimming three to four times per week.

Biking

Four times per week, Jones gets in a bike workout which includes a number of modalities to help her be her biking best. In addition to simply biking, she lifts herself out of her saddle to give her body an extra challenge, will dismount to do squats for up to 60 seconds at a time and performs high intensity intervals. Her longest bike ride of the week is two to four hours long.

Running

Jones runs four to five times per week for 60 minutes at a time. A workout includes starting with light jogging, completing drills and distance running. She’ll also take off running after riding her bike, a term known in the triathlon world as “bricking” since after riding your legs can feel like bricks when you start running.

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Strength training

In between all of these endurance-focused activities, Jones will complete strength training moves. Some of her favorites include upright rows, single leg deadlifts, mountain climbers and triceps kickbacks.

Walking

Jones also regularly walks her two French Bulldogs, Luna and Zoey. “Sometimes I feel like we walk more than my actual run mileage,” she says.

Horseback riding

She punctuates all that exercise with horseback riding, riding her Dressage Horse Susi.

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Words of Wisdom

Jones’ fitness mantra is, “If you don’t use it, you lose it,” something that she applies to both physical fitness and mental resilience.

“Staying active is my way of investing in myself, keeping my mind sharp and ensuring I can continue doing what I love for years to come,” she says, and it’s something that she wants others her age to experience as well. Calling exercise “a way of life” and “one of the most powerful tools for mental and emotional wellbeing,” she recommends doing any amount of exercise, which is better than none.

Jones also suggests meeting a friend for a workout, joining a group or signing up for a race to stay motivated and to hold yourself accountable. She advises starting small, too.

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“The hardest part is often just getting out the door, but once you do, you'll never regret it,” she says.

Jones goes on to say, “Your health is one of the most valuable things you own, and taking care of it isn’t a luxury—it’s a necessity. Movement is a gift, and every workout, every training session and every step forward is an investment in your wellbeing. Whether you’re an elite competitor or someone simply looking to feel stronger and more energized, the principles remain the same: consistency, accountability and a commitment to growth.”

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Sources

• Michellie Jones, IRONMAN master coach.