ADVANCED IRONMAN. 15 to 18 hours per week. 16 Week. Workout Builder Optimized. Reusable.

Average Weekly Training Hours 13:08
Training Load By Week
Average Weekly Training Hours 13:08
Training Load By Week

Designed for dedicated triathletes who are aiming to finish high-up in their age-group, this plan will build your speed, endurance and confidence for your key IRONMAN distance event. This plan uses Training Peaks "Workout Builder" so you have the option of uploading workouts to your devices and using power or pace.

"Not only did the sessions improve my fitness, but they also helped my technique, mental resilience, pacing and fuelling. You prepared me really well" Saif Hassan, Ironman Frankfurt 2016.

WHAT'S INCLUDED?

• 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 other races into your plan

IS THIS PLAN FOR YOU?

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 Sunday.  There are 9 to 11 workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength session. There's a semi-rest day each week and every fourth week has a lower training volume to help your body recover. There is a longer run in mid-week and two longer rides at weekends. To be successful with this plan, you should have raced half Ironmans and preferably a full Ironman before.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)

QUESTIONS?

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NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN plans 

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- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:36:00
47.3TSS
Aerobic Speed Session

Warm Up:
- 10mins steady run in Zone 2.
- 5mins as (5secs in Zone 4, 55secs in Zone 2)

MAIN SET:
2x(10x30secs in low Zone 5) with 20secs Zone 1 rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
1:05:00
2900m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim 3800m on race day, and still have lots of energy left for the ride and run. 

Warm Up:

200FC in Zone 2 +15secs rest, 
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
4x250FC as...
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 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.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 2
0:43:00
47.3TSS
Threshold Pyramid

Warm Up:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).


MAIN SET:
4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 2
0:55:00
2300m
Pool Swim: Speed Endurance

WARM UP:
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 3
1:50:00
156.1TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road.

Sample Day 4
0:50:00
2200m
Pool Swim: Endurance/Technique

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 4
0:40:00
55.3TSS
Easy Run

Easy/steady run in Zone 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.

Feel free to email any questions you may have: info@myprocoach.net