Designed for intermediate level triathletes, this training plan will gradually build your speed, endurance and confidence for 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.
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.
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."
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.
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.
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2)
-- 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.
200 easy mixed strokes in Zone 2
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 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.
- 10mins steady run in Zone 2.
- 5mins as (5secs in Zone 4, 55secs in Zone 2)
2 x (10 x 30secs in low Zone 5) with 20secs rest between reps and 4mins jog recovery between the two sets.
5mins easy jog in Zone 2
The idea of these workouts is to improve muscle control and posture - not to get really big and muscly. Stop each exercise a little way before you start shaking/getting fatigued. That way you won't be too sore to train the following day.
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine).
- One leg squat in front of mirror. As many as you can do with balance and good form - stop before soreness. ONE SET ONLY. Once you can do 20 easily, start using light dumbbells.
- Double calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. One Set. Add dumbbells once you can do 20 with balance and good form.
- Front plank (1 rep only - as long as you can hold).
- Side plank (For as long as you can hold. One rep on left arm, one rep on right).
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups from a bar (2 sets, as many as you can)
Stretching: Calves, pectorals, hamstrings, quads, glutes, adductors. 20-30secs each.
These swims will build your speed endurance for Ironman race day. We'll start off fairly easy and build up gradually.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests.
300 as (25KICK, 50 FC).
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.
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).
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.
5mins in Zone 2
A non-stop run on undulating terrain, preferably off road. Aim to run mostly in Zone 2, but feel free to push into Zone 3 on the ascents.
This is not a hard or fast run, it's supposed to be a strength and endurance building session.