INTERMEDIATE Ironman Triathlon Plan. 11 to 16 hours per week. 16 Week. Sunday Race.

Average Weekly Training Hours 11:49
Training Load By Week
Average Weekly Training Hours 11:49
Training Load By Week

Designed for intermediate level triathletes, this plan will gradually build your speed, endurance and confidence for your key IRONMAN distance 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 any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday.  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 

- All our Intermediate IRONMAN plans

- All our Novice IRONMAN plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
1:00:00
2350m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration over time. We'll also include technique work.

Check out the Instructions PDF for a guide on any abbreviations. 

Warm Up:
200FC in Zone 2 +15secs rest, 
2x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
3x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 1
1:00:00
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. 

Warm Up:
10mins in Zone 2, at your normal cadence.

MAIN SET:
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.


Warm Down:
5mins in Zone 2, normal cadence.

Sample Day 2
0:55:00
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence the term 'aerobic'). The idea is to keep your pace at around your best for 3km to 5km.

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

MAIN SET:
2 x (10 x 30secs in low Zone 5) with 20secs rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 2
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

Sample Day 3
0:50:00
2000m
Pool Swim: Speed Endurance

These swims will build your speed endurance for Ironman race day. We'll start off fairly easy and build up gradually. 

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


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

WARM DOWN:
300 as (25KICK, 50 FC).

Sample Day 3
0:43:00
Threshold Pyramid

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 are specifically designed to increase your Functional Threshold Power.


Warm Up:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).


MAIN SET:
4mins in upper Zone 3 +30secs in Zone 1,
5mins in upper Zone 3 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in upper Zone 3 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 4
0:50:00
2200m
Pool Swim: Endurance/Technique

These workouts will increase your endurance and help improve your technique. They're also a good recovery session after a tough run or cycle.


Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

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.