"Too happy to wait to tell you - 13:01:34 is beyond what I ever thought I was capable of at my first Ironman. Thanks for everything. Amazing!" Andrew Mott, Cotswold 226, UK, July 2014.
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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 Saturday. There are normally seven workouts per week, consisting of two swims, two cycles, two 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. The minimal requirements for this plan are that you can already swim 2.4 km (with rests), ride for 2 hours 45 and run for 1 hour and 30 minutes, not necessarily on the same day.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the hardest 2 weeks (JPG)
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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,
4x50 as (25DRILL*/25FC easy) +10secs rests, 100PULL in Zone 2 +15secs rest,
2x50 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
Please click on the link below for your guide to the strength and conditioning workouts.
These bike workouts are designed to be done on an indoor bike trainer, although they can be done outside too. They will gradually increase your Functional Threshold Power, which is a key determinant of Ironman bike performance.
15mins in Zone 2.
12,11,10,9 minutes all in Upper Zone 3 +60secs recovery spins in Zone 1.
5mins in Zone 2.
These run workouts are designed to increase your 1-hour run threshold pace, which is a key determinant of Ironman running performance.
15mins in Zone 2.
3x8mins in low Zone 4 +60secs rests.
10mins jog in Zone 2
These swim workouts will improve your ability to swim at a fast pace for increasingly longer distances.
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 PULL) +30secs rest
300 as (25DRILL, 50 FC)
Ride mainly in Zone 2. We'll build the duration of these workouts over time. It's natural that your intensity will go a little above and below Zone 2 on climbs and descents. Don't worry about that. Just try and keep a lid on your intensity when possible. Consume 40g-60g of carbohydrate per hour. That equates to 2 or 3 energy gels per hour. Get used to it now, so you're ready when you race an Ironman.
A nice steady run, mainly in Zone 2. Preferably off road. This will get longer each week. Consume around 20 to 30g of carbohydrate per hour on all runs of 90-mins or longer. That's 1 to 1.5 gels per hour.