Phil's Intermediate IRONMAN 140.6 + Email Access to Coach. 24 Weeks (10-14 hrs/wk).

Average Weekly Training Hours 10:30
Training Load By Week
Average Weekly Training Hours 10:30
Training Load By Week



An IRONMAN 140.6 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 10-14 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I followed your Intermediate plan and finished IRONMAN Vichy in 11:08 beating my PR by 1 hour and 45 minutes, surpassing all my expectations." - Joel Davis, Sept 2017".

"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, April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2-3 cycles, 3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 12-months recent experience of triathlon. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 3
1:05:00
2900m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.

Warm Up:
All in Zone 2 with 10secs rests.
2 x 300 as: (200FC breathe every 3 strokes,
50BACK/50BREAST).

MAIN SET:
4x100PULL in Zone 3 +15secs rests,
400FC in Zone 2.
-- 1 minute bonus rest --

3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 45 secs bonus rest --

2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.
-- 30 secs bonus rest --

100PULL in Zone 3 +15secs rests.
100FC in Zone 2.

Warm Down:
300 easy mixed strokes, all in Zone 2.

Sample Day 4
3:00:00
130.7TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 4
0:30:00
39.3TSS
Easy Run Off The Bike

Get off your bike and settle into a nice steady run in Z2. Don't over stride.

Sample Day 5
1:30:00
121.3TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 20
1:00:00
2300m
Pool Swim, Aerobic Endurance

Warm Up:
All in Zone 2 with 15secs rests:
300PULL breathe every 3-strokes, 
200FC breathe every 5-strokes,
200PULL breathe every 3-strokes,
100FC breathe every 2-strokes.

MAIN SET:
3x200FC BUILD with 15secs rests, do each 200 slightly faster than the previous, through Zone 1 to Zone 4.

3x100PULL BUILD with 15secs rests, do each 100 slightly faster than the previous, through Zone 1 to Zone 4.

6x50FC BUILD with 15secs rests, do each 50 slightly faster than the previous, through Zone 1 to Zone 4.

Warm Down:
200 in Zone 2 as FC, BACK, BREAST & KICK.
100KICK alternating (25 in Zone 2, 50 in Zone 4, 25 in Zone 2).

Sample Day 22
0:55:00
2200m
Pool Swim, Speed Endurance

Warm up:
All in Zone 2.
2x(200FC, 50KICK, 200PULL, 50DRILL*)

MAIN SET:
4x100 alternating (25DRILL, 75PULL in Zone 4) + 15secs rests.

2x300 as (100FC in Zone 4, 100PULL in Zone 2, 100FC in Zone 4) +30secs rests.

Warm Down:
200 mixed strokes, all in Zone 2

Phil Mosley
|
My Pro Coach

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.