Designed for intermediate level triathletes, this training plan will gradually build your speed, endurance and confidence for your key event. Athletes who've successfully followed this plan have set significant personal records.
"I ended up surpassing my Ironman expectations with 11:51 on a tough day. I had tremendous success with your plan". Mike M, Ironman Boulder August 2014.
IS THIS PLAN FOR YOU?
There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience, preferably more.
Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."
A nice steady run in Zone 2.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)
5x2mins in Zone 4 (+2mins rests in low Zone 2)
5mins in Z2
These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work.
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC
4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.
8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.
200FC in Zone 2,
100KICK in Zone 2,
100 as (breast/back) in Zone 2
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.
5mins in low Zone 2
These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used.
6x75FC in Zone 2 + 20secs rests.
2x200FC in Zone 4 + 30secs rests.
2x100PULL in Zone 5 + 30secs rests.
2 x 200FC in Zone 4 + 30secs rests.
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests
Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. Start getting used to your race nutrition now. Consume 40-50g of carbohydrate per hour on all rides that are over 90-minutes long. That's around 2 to 2.5 gels per hour (with water). Or the equivalent in energy bars/drinks etc.
A nice steady run, mainly in Zone 2. Preferably off road. This will get longer each week.