Intermediate IRONMAN 140.6. 24 Week. 9-14 hrs per week. Includes email access to coach.

Average Weekly Training Hours 10:57
Training Load By Week
Average Weekly Training Hours 10:57
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 140.6 race day with 7 to 9 workouts per week.

"Thank you for all your help. 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 -

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are 2 swims, 2-3 cycles, 2-3 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 experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.



Full Coach Biography

Need A Different Plan?

- Advanced IRONMAN 140.6 plans

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Sample Day 1
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,

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 1
Strength & Conditioning Workout

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

Sample Day 2
Threshold Efforts 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:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).

4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
Speed Skill Run

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. The goal is to raise the ceiling of your current running ability.

Warm Up:
10mins steady run in Zone 2.
5mins as (5secs in Zone 4, 55secs in Zone 2)

2x(10x30secs in low Zone 5) with 20secs Zone 1 rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 4
Pool Swim: Speed Endurance

The main set of these swims involves moderately hard efforts with short rests, designed to boost your threshold swim speed.

All in Zone 2:
3x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

All in Zone 2.
100 as (50KICK, 50 FC) +30secs rest
100 as (25DRILL, 75 FC)

Sample Day 4
OPTIONAL Aerobic Endurance Ride

These workouts are well suited to an indoor bike trainer but can be done outdoors too. They are not supposed to feel hard. If you have to miss one workout this week, make it this one. But if you can do it, great.

Warm Up:
10mins in Zone 2,

5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 6
Easy Run Off The Bike

Get off your bike and settle into a nice steady run in Zone 2. Don't over stride.

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 amateur 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.

For help finding your plan email me: