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

Average Weekly Training Hours 11:28
Training Load By Week
Average Weekly Training Hours 11:28
Training Load By Week

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.

 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
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
Home or Gym Strength & Conditioning Workout

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.

Warm Up:
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine).

Main Set:

- 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)

Warm Down:
Stretching: Calves, pectorals, hamstrings, quads, glutes, adductors. 20-30secs each.

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
0:40:00
Hilly Run

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.

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.