Achieve your best ever race-fitness from 12-14 hrs training per week!
"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
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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
This test helps you to measure fitness and create accurate training zones.
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
4 x 100 FC BUILD** +15secs rests.
1 minute rest.
200 FC BUILD
1 minute rest.
4 x 50 FC BUILD +15secs rests.
*If you use yards, do this test in yards. If you use meters, do this test in meters.
**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!
Please click on the link below for your guide to the strength and conditioning workouts.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
15mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
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.
4x100FC all in Zone 2 with 5secs rests.
200 alternating (50DRILL/50FC) in Zone 2.
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.
All in Zone 2.
2x100 as (25BACK/50FC/25BREAST) +15secs rests.
100FC with optional fins.
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.
10mins in Zone 2, at your normal cadence.
10mins in a big gear at 50rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.
8mins in a big gear at 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.
7mins at 80rpm in Zone 3 +60secs easy spin recovery in Zone 1.
6mins at 90rpm in Zone 3.
5mins in Zone 2, normal cadence.
These workouts will increase your endurance and will get longer each week. There are also sub-threshold efforts, which will boost your Functional Threshold Power without leaving you feeling excessively fatigued after.
Ride mainly in Zone 2 and then at some point when the route allows (and once you're warmed up) do 3x12 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.