Intermediate IRONMAN 140.6. 16 Week. 12 to 14 hours per week. Includes email access to coach.

Average Weekly Training Hours 11:26
Training Load By Week
Average Weekly Training Hours 11:26
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 140.6 race day with 7 to 9 workouts per week.

"Thank you for all your help. 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 -

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more

• Full lifetime access, including upgrades

Is This Plan For You?

There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. There are bike to run brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.



Full Coach Biography

Need A Different Plan?

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Sample Day 1
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. The guide to zones and abbreviations is in the PDF attached to Day 1.

Warm Up:
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.

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

Sample Day 1
Strength & Conditioning Workout

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

Sample Day 2
Cycle Speed, Six Of The Best

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.  

15mins in Zone 2

6 x 3 mins in upper Zone 4 with 3 minute recoveries in Zone 1.

5mins in Zone 1-2

Sample Day 3
Speed Workout

These short runs will maintain and develop your leg speed. The goal is to raise the ceiling of your current running ability.

Warm Up
15mins in Zone 2

18 mins alternating (2 mins in Zone 5, 60 secs in Zone 1).

Warm Down
10 mins in Zone 1-2

Sample Day 4
Threshold Pool Swim

The main set of these swims involves moderately hard efforts with short rests, designed to boost your threshold swim speed. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
300 in Zone 2 as (200FC/50BACK/50BREAST).

Main Set:
4 x 500 FC in Zone 3 to 4 with 60secs rests. 

Alternate each of the four intervals like this:
1. FC
3. FC with optional fins
4. PULL with optional hand paddles

Warm Down:
200 Your choice in Zone 1-2

Sample Day 4
OPTIONAL 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.

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 6
Easy Run Off The Bike

Get off your bike and settle into a nice steady run in Zone 2. Don't over stride.

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.

For help finding your plan, email me: or visit