INTERMEDIATE Ironman Triathlon Plan. 8 to 15 hours per week. 24 Weeks. Sunday Race.

Average Weekly Training Hours 10:44
Training Load By Week
Average Weekly Training Hours 10:44
Training Load By Week

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.

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

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.

 

AUTHOR

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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
0:35:00
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right at this early stage, it's not easy on such short efforts.

Warm Up:
15mins easy, chatting pace, Zone 2.

MAIN SET:
-1 minute in Zone 3,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 5,
-1 minute in Zone 1,
-1 minute in Zone 5.

Warm Down:
5 to 10mins easy, slow jog in Zone 2, chatting pace.

Sample Day 2
0:42:00
Speed Skill Bike

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.  

Warm Up:
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
5x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Z2

Sample Day 2
0:50:00
2200m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC

MAIN SET:
4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100KICK in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 3
1:05:00
Aerobic Endurance Bike

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.

Warm Up:
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).

MAIN SET:
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.


Warm Down
5mins in low Zone 2

Sample Day 4
0:30:00
Easy Run

A nice steady run in Zone 2.

Sample Day 4
0:50:00
2000m
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. 

Warm up:
6x75FC in Zone 2 + 20secs rests.


MAIN SET:
2x200FC in Zone 4 + 30secs rests.

2x100PULL in Zone 5 + 30secs rests.

2 x 200FC in Zone 4 + 30secs rests.

Warm Down:
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests

Sample Day 5
0:45:00
Strength & Conditioning Workout

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Phil Mosley
|
My Pro Coach

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. As an athlete and a parent I know how challenging this can be.

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.

I am always available to answer any questions you may have about your plan.