INTERMEDIATE LEVEL Ironman Winter Base Training. 10 to 15 hours per week. 12 Weeks

Average Weekly Training Hours 10:34
Training Load By Week
Average Weekly Training Hours 10:34
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 just need 8-12 weeks of race specific training leading up to 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
0:40:00
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 1
1:00:00
2500m
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. The Key to the Abbreviations is on the Instructions document (see today's other workout boxes).

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests,
100 alternating FC and BACK.

Sample Day 2
0:44:00
Bike Torque Session

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible. Indoor trainer or outside (long climbs are good).

WARM UP:
10mins in Zone 2, at your normal cadence.

MAIN SET:
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins at 80rpm in Zone 3.

WARM DOWN:
5mins in Zone 2, normal cadence.

Sample Day 3
0:50:00
2100m
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:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 3
0:45:00
Speed Skill Bike

Warm Up:
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in Low Zone 4, all with 2mins rest in Zone 2.

3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 4
0:40:00
1800m
Pool Swim: Technique/Recovery

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.

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:
10mins easy in Zone 2, chatting pace.
3 x 30secs gradual accelerations up to Zone 5 pace. 30secs walk/jog rests.

MAIN SET:
-4 minutes at Zone 3 pace.
-4 minutes easy jog in Zone 2.
-3 minutes at Zone 4 pace.
-4 minutes easy jog in Zone 2.
-2 minutes in Zone 5.

Warm Down:
5mins easy, slow jog, chatting pace.

Phil Mosley
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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.