Kona marks the end of the triathlon season for many athletes, so why not treat yourself with these delicious iced Ironman Kona cookies.

As triathletes, we all try to watch what we eat but when it comes to celebrating the Ironman World Championships, we think it’s OK to live a little. That’s why these brown-sugar shortbread cookies don’t pretend to be healthy in any way – but as the buttery sweetness crumbles over your tongue, we think you’ll find they’re worth the treat calories!

these brown-sugar shortbread cookies don’t pretend to be healthy in any way

Ingredients (makes around 25 cookies)

  • 300g butter
  • 50g ground almonds
  • 100g brown sugar
  • 50g golden syrup
  • 500g plain white flour
  • 100g icing sugar
  • 30ml warm water
  • Red food colouring
Ironman Kona Cookie Ingredients
Not the usual ingredients for a triathlete’s cupboard! (Photo: Triathlon Vibe)

You’ll also need:

Ironman cookie cutter (available from Ironman event expos) or a steady hand to trim to shape


  • Soften the butter by allowing to sit at room temperature
  • Cream the sugar into the butter until smooth
  • Stir in the golden syrup until fully mixed
  • Add the ground almonds and stir until smooth
  • Gradually add the flour, stirring until the mixture becomes a doughy paste
  • Turn out onto a floured work surface and gently roll to a thickness of around 1cm or 1/2”
  • Cut out your Ironman shapes and place onto a baking tray lined with greaseproof paper
  • Chill in the fridge for 20 minutes
Ironman Kona Cookies method
Why tattoo it when you can eat it? (Photo: Triathlon Vibe)
  • Preheat the oven to 190°C/375°F/Gas 5
  • After the cookies have chilled for 20 minutes, put them in the oven.
  • Bake the cookies for 10 minutes or until golden.
  • Remove the cookies from the oven and allow to cool.
  • Once cooled, dip the face of each cookie into the icing, turn right way up and allow to set.

Make the icing mixture:

  • Mix 100g of icing sugar with 30ml of warm water until smooth
  • Stir in red food colouring until you’re happy with the colour

Enjoy your Ironman Kona Cookies and share with you fellow triathletes if you’re feeling generous!

Ironman Kona Cookie
The Ironman Kona Cookies might not be healthy but they are super tasty! (Photo: Triathlon Vibe)
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Triathlon Vibe is the home of triathlon training advice for beginner to expert triathletes. From sprint to Ironman, we share how to swim, bike and run stronger and faster.