Advanced IRONMAN 140.6. 20 Week. 14 to 17 hours per week. Includes email access to coach.

Average Weekly Training Hours 12:54
Training Load By Week
Average Weekly Training Hours 12:54
Training Load By Week

For experienced age group athletes targeting their best ever IRONMAN 140.6 performance. Let this challenging plan guide you all the way to race day with 9 to 11 workouts per week.

"The training elevated my performance and confidence levels, helping me to achieve my dream of qualifying for the Ironman World Championships." Steve Morton, IRONMAN UK

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 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful you will need the availability and fitness to build up to 17 hours training per week. Training zones are provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of a harder 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate 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?

- All our Advanced IRONMAN 140.6 plans

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Sample Day 1
Speed Skill Run

After a good warm up, these workouts involve short fast efforts, with adequate recoveries. They improve your leg speed and raise the ceiling of your running performances.

Warm Up: 
15mins in Zone 2.

10 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.

Warm Down:
5mins in Zone 2.

Sample Day 1
Threshold Pool Swim

These swims involve a main set of threshold efforts with relatively short recoveries.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x150 as (50FC, 50DRILL, 50FC)

4x200FC 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,100BACK/BREAST.

Sample Day 2
Speed Skill Bike

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.  

Warm Up:
15mins easy in Zone 2,

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 3
Recovery Pool Swim

This swim is designed to increase your feel for the water while helping you to recover from the tougher mid-week workouts.

All in Zone 2.

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.

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This is your long run for the week. It'll increase in duration each week, to prepare you to run 42.2km on race day.

Sample Day 5
Strength & Conditioning Workout

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

Sample Day 5
Pool Swim, Aerobic Endurance

Warm Up:
All in Zone 2 with 10 seconds rests:
200FC, 100KICK, 200PULL, 100BACK/BREAST, 200FC, 100PULL.

4 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
3 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
2 x 150FC in Zone 2 +10secs rest,
50 KICK in Zone 4.

Warm Down:
200 your choice in Zone 1-2.

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