INTERMEDIATE LEVEL IRONMAN. 10 to 15 hours per week. 20 Weeks. Saturday Race. Re-usable.

Average Weekly Training Hours 11:50
Training Load By Week
Average Weekly Training Hours 11:50
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.

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 several 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 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)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

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

NEED A SLIGHTLY DIFFERENT PLAN?

- 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
0:44:00
Bike Torque Session

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.


WARM UP:
10mins in Zone 2, at your normal cadence.

MAIN SET:
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins at 80rpm in Zone 3.

WARM DOWN:
5mins in Zone 2, normal cadence.

Sample Day 1
1:00:00
2500m
Aerobic 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 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests,
100 alternating FC and BACK.

Sample Day 2
0:35:00
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right at this early stage, it's not easy on such short efforts.

Warm Up:
10mins easy in Zone 2, chatting pace.
3 x 30secs gradual accelerations up to Zone 5 pace. 30secs walk/jog rests.

MAIN SET:
-4 minutes at Zone 3 pace.
-4 minutes easy jog in Zone 2.
-3 minutes at Zone 4 pace.
-4 minutes easy jog in Zone 2.
-2 minutes in Zone 5.

Warm Down:
5mins easy, slow jog, chatting pace.

Sample Day 3
0:50:00
2100m
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually. 

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 3
0:45:00
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:
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in Low Zone 4, all with 2mins rest in Zone 2.

3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 4
0:40:00
Easy Run

Easy/steady run in Zone 2. You should be able to maintain conversation at this intensity.

Sample Day 4
0:40:00
1800m
Pool Swim: Technique/Recovery

These workouts will help improve your feel for the water without causing you too much fatigue. They'll also help reduce any soreness in your legs from the hard bikes and runs. 

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all 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.