INTERMEDIATE LEVEL IRONMAN. 12 to 16 hours per week. 12 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 11:33
Training Load By Week
Average Weekly Training Hours 11:33
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.


• 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


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 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)


Please visit or email the author:


Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


- 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
Easy Run

Easy/steady run. Chatting pace in Zone 2.

Sample Day 1
Endurance Pool Swim

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

Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.

8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests,
8x50FC in Zone 3 +5secs rests.

Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

Sample Day 2
Aerobic Endurance Ride

This low intensity workout can be done on an indoor trainer or outside.

Warm Up:
10mins in Zone 2,
5mins as (20secs in Zone 3, 40secs in low zone 2).

5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests.

Warm Down
10mins in low Zone 2

Sample Day 3
Threshold Pool Swim

These swims will build your speed for Ironman race day.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

5x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.

Warm Down:
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.

Sample Day 3
Speed Workout. 3x(1,2,3)

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.

1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 4
Speed Workout. 400m Reps

A run session with short sharp efforts and a focus on technique. 

Warm Up: 
10mins in Zone 2.
5mins as (10secs at Zone 5, 50secs in Zone 2).

10x400m. Aim for Zone 5 (3k to 5k race pace). +400m jog recoveries.

Warm Down:
5mins in Zone 2.

Sample Day 4
Recovery Pool Swim

All in Zone 2 today. Take it nice and easy. Focus on executing great technique.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

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.

Feel free to email any questions you may have: