ADVANCED IRONMAN. 15 to 18 hours per week. 16 Week. Saturday Race. Re-usable.

Average Weekly Training Hours 13:56
Training Load By Week
Average Weekly Training Hours 13:56
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.

"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.


• 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


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 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)


Please visit or email the author:


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


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Sample Day 1
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence 'aerobic'). The idea is to keep the volume of your main session to around 5km and your pace at around your best for 3km.

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

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

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
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.

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
Threshold Pyramid

These workouts are designed to gradually increase your Functional Threshold Power, which is a key determinant of Ironman bike performance. 

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

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
Pool Swim: Speed Endurance

These swim workouts will increase your ability to hold a fast speed for longer durations.

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)

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. The idea of these sessions is get you running increasingly longer distances with relative comfort.

Sample Day 4
Pool Swim: Endurance/Technique

The aim of these sessions is to increase your feel for the water, without causing you any additional fatigue. These sessions can also help you reduce muscle soreness after hard rides and runs. 

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

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
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.

I am always available to answer any questions you may have about your plan.