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Phil's Off-Season Plan: Intermediate IRONMAN 140.6/70.3 (7~9 hrs) + Email Access to Coach: 4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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4 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Off Season Fitness Maintenance Plans for Intermediate IRONMAN 70.3 & 140.6 Triathletes.
7 to 9 training hours per week.

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • CHOOSE from 200+ Triathlon plans (6-48wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"Thank you very much for your helpful response to all my questions." Roy Bogue, 2018

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, 2018


Is This Plan For You?
  • Recover from your season of racing and triathlon training
  • Stay fit for when the time comes to start ramping up your training again
  • 7 to 9 hrs of training p/wk, for Intermediate IRONMAN 70.3 &140.6 Triathletes
  • 2 swims, rides and runs each week. Plus 2 strength sessions and 1 day off
  • Training volumes peak at 2800 swim, 3:15 hr ride and 90 min run
  • Train using HR, Feel, Power or Pace
To start you should be able to swim 2200, ride 2:30 hrs and run 75 mins. Click below to watch a Series of 6 Short Videos from Phil about our plans:

Still not sure? We'll happily switch your plan free within 14 days.

OR Save Money as a MyProCoach™ UNLIMITED Athlete!
  • Unlimited swaps between all of Phil's 800+ Plans
  • FREE TrainingPeaks Premium (discounts apply if you already have it)
  • Nonstop email coach support
All for one low monthly fee! Click here to view pricing & learn more >>

Email Support

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:42 hrs 1:10 hrs
3:38 hrs 3:15 hrs
1:53 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——
Day Offx1
—— ——
Workouts Per Week Weekly Average Longest Workout
1:42 hrs 1:10 hrs
3:38 hrs 3:15 hrs
1:53 hrs 1:30 hrs
0:40 hrs 0:20 hrs
—— ——
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Phil Mosley


I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.