INTERMEDIATE LEVEL Ironman Winter Base Training. 7 to 15 hours per week. 16 Week. Re-usable.

Average Weekly Training Hours 10:00
Training Load By Week
Average Weekly Training Hours 10:00
Training Load By Week

Designed for intermediate level triathletes, this training plan will gradually build your IRONMAN fitness throughout the Winter months. After completing this plan you'll need around 8-12 weeks of race specific training leading up to your key event.

"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

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan

IS THIS PLAN FOR YOU?

You can start this plan on any Monday, approximately six months before your target race. There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There’s a semi-recovery day each week and an active recovery period every fourth week to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN plans 

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- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:30:00
Easy Run

Start off with a nice steady run in Zone 2. Take the time to read your instructions and training zones today.

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.  They prepare your body for longer high intensity efforts in the Build phase.

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 over time. 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
0:50:00
2000m
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. See attached instructions for the Key to abbreviations used.

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 4
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, it's not easy on such short efforts. Just aim to run each one faster than the one before.
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 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.