Phil's Novice IRONMAN 140.6 + Email Access to Coach. 20 Weeks (8-14 hrs/wk).

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week



An IRONMAN 140.6 training plan for Novice triathletes.
Achieve your best ever race-fitness from 8 to 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

"13:01:34 is beyond what I ever thought I was capable of at my first IRONMAN. Amazing!" Andrew Mott.

"Last year I couldn't run a mile without stopping and could only bike 10 miles. Using "Phil's Novice IRONMAN 140.6" plan I just finished IRONMAN AZ. Following your plan was what made it possible for me to finish. Thank You."John McKenna.


More Testimonials >

Is This Plan For You?

This plan is designed to bring you to peak fitness for your IRONMAN 140.6, although you can include other events. Each week has 6 to 7 workouts, a strength session and a day off. Every 4th week is active recovery. Brick sessions and open water swims are included later in the plan. To start this plan you should be able to swim 2400 m/yds, ride for 2:30 hrs and jog for 80 mins. Guidance is provided for HR, Feel, Power or Pace and workouts are compatible with Garmin and many more devices.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.

Onboarding Emails: During checkout, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.


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Sample Day -4
0:50:00
1900m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

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TEST*:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
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Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 Choice in Z2.

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

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

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

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day -3
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day -1
0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 0
1:00:00
2400m
Pool Swim: Threshold Efforts

These workouts involve a main set of efforts at threshold pace. They will boost your pace and increase your ability to hold race pace for longer.

Warm Up:
1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
2 x (150 FS in Z4 + 30 sec rests).

Main Set: Repeat 2 sets of 500 as below:
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 15 secs rest),
1 x (100 FS in Z4 + 15 secs rest),
1 x (100 FS in Z5 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).

Warm Down:
1 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
1 x (50 Back in Z2 + 50 Breast in Z2 + 10 secs rest),
1 x (200 Choice in Z2).

Sample Day 1
2:30:00
108.9TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 2
1:20:00
107.5TSS
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

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.