Phil's Intermediate IRONMAN 140.6 + Email Access to Coach. 16 Weeks (12-14 hrs/wk).

Average Weekly Training Hours 10:45
Training Load By Week
Average Weekly Training Hours 10:45
Training Load By Week



An IRONMAN 140.6 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 12-14 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"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".

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2-3 cycles, 3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months recent experience of triathlon. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

A Recognized Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day -4
0:45:00
Strength & Conditioning Workout

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

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day -1
1:10:00
3300m
Endurance Pool Swim

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:
4x100FC all in Zone 2 with 5secs rests.
200 alternating (50DRILL/50FC) in Zone 2.

MAIN SET:
4 sets of (4x50FC in Zone 2 +5secs rest) +30secs rest between sets.

4 sets of (2x100FC in Zone 3 +10secs rest) +30secs rest between sets.

4 x 200FC in Zone 2 +10secs rests.

Warm Down:
All in Zone 2.
2x100 as (25BACK/50FC/25BREAST) +15secs rests.
100FC with optional fins.

Sample Day 1
4:00:00
205.5TSS
Endurance Ride With Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Ride mainly in Z2 and then at some point when the route allows (and once you're warmed up) do:
3 x (12 min efforts at upper Z3 to low Z4 + 3 min recoveries in Z2).

Sample Day 1
0:20:00
26TSS
Easy Run Off The Bike

Get off your bike and settle into a nice steady run in Z2. Don't over stride.

Sample Day 2
2:00:00
162.9TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 17
0:40:00
1700m
Recovery Swim

All in Zone 2: 
200 as (100FC, 25BACK, 25BREAST/50FC).

Rest 30 secs.
500FC +30secs rest,
400PULL +25secs rest,
300FC breathe every 3 strokes +20secs rest,
200 alternating (50DRILL/50FC) +15secs rest,
100KICK.

Sample Day 19
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Int-IM1406-16

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.