Intermediate IRONMAN 140.6. 20 Week. 11-14 hrs per week. Includes email access to coach.

Average Weekly Training Hours 11:09
Training Load By Week
Average Weekly Training Hours 11:09
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 140.6 race day with 7 to 9 workouts per week.



"Thank you for all your help. 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 -


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 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. There are bike to run brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• Screenshot of the first 2 weeks (JPG)


• Screenshot of the biggest 2 weeks (JPG)


Still not sure? If you buy this plan and then decide you'd prefer the Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


Full Coach Biography


Need A Different Plan?


- Advanced IRONMAN 140.6 plans


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Sample Day 1
0:45:00
Strength & Conditioning Workout

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

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
0:46:00
54.3TSS
Speed Workout. 3x(1,2,3)

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:
15mins easy in Zone 2,

MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
0:51:30
75.5TSS
Speed Workout

These short runs will maintain and develop your leg speed. The goal is to raise the ceiling of your current running ability.

Warm Up: 
15mins in Zone 2.

MAIN SET:
9 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.

Warm Down:
5mins in Zone 2.

Sample Day 4
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 4
1:00:00
2500m
Threshold Pool Swim

The main set of these swims involves moderately hard efforts with short rests, designed to boost your threshold swim speed. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x150 as (50FC, 50DRILL, 50FC)

MAIN SET:
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice,100BACK/BREAST.

Sample Day 6
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.

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: info@myprocoach.net or visit myprocoach.net