Phil's Intermediate IRONMAN 140.6 + Email Access to Coach. 20 Weeks (10:30-14 hrs/wk).

Average Weekly Training Hours 11:07
Training Load By Week
Average Weekly Training Hours 11:07
Training Load By Week



An IRONMAN 140.6 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 10:30-14 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"I followed your Intermediate plan and finished IRONMAN Vichy in 11:08 beating my PR by 1 hour and 45 minutes, surpassing all my expectations." - Joel Davis, Sept 2017".

"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018


More Testimonials >


Is This Plan For You?

This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2-3 cycles, 3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 12-months recent experience of triathlon. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -3
0:45:00
Strength & Conditioning Workout

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

Sample Day 1
0:44:00
45.5TSS
OPTIONAL 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
1:10:00
3000m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.

Warm Up:
All in Zone 2 with 10 seconds rests:
400FC, 100KICK, 300PULL, 100BACK/BREAST, 200FC, 100PULL.

MAIN SET:
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.

Sample Day 2
0:20:00
27.2TSS
Easy Run Off The Bike

Get off your bike and settle into a nice steady run in Zone 2. Don't over stride.

Sample Day 2
3:30:00
171.5TSS
Aerobic Endurance Ride

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. This is your long ride for the week, and it'll get longer over the coming weeks.

Sample Day 3
1:40:00
141.5TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This is your long run for the week and will build up throughout your training plan.

Sample Day 4
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Int-IM1406-20

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.