Advanced IRONMAN 140.6. 16 Week. 14 to 17 hours per week. Includes email access to coach.

Average Weekly Training Hours 13:01
Training Load By Week
Average Weekly Training Hours 13:01
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 train 14-17 hours 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?

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Sample Day 1
Threshold Pool Swim

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

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 1
Speed Workout

After a 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

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

Warm Down
10 mins in Zone 1-2

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
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:

200PULL (optional hand paddles)
100FC (optional fins)

Aim for 10 secs rest per 100 increment. EG: 5secs for a 50, 10secs for a 100, 20secs for a 200 etc.

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, to prepare you to run 42.2km on race day.

Sample Day 5
Endurance Pool Swim

These swims will build your endurance for race day, so that you can cover your race distance comfortably.

Warm Up:

200FC all in Zone 2. Rest 10 secs.
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.

3 x 200FC in Zone 2 +10secs rests.

Warm Down:
All in Zone 2.
2x100 as (25BACK/50FC/25BREAST) +15secs rests.
200FC with optional hand paddles +5secs rest,
200FC with optional fins.

Sample Day 5
Strength & Conditioning Workout

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

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