Achieve your best ever race-fitness from 8-14 hrs training per week!
"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
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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
This test helps you to measure fitness and create accurate training zones.
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
If you use yards, do this test in yards. If you use meters, do this test in meters.
Please click on the link below for your guide to the strength and conditioning workouts.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
5mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.
5mins in low Zone 2
These swims involve faster efforts with adequate recoveries. They will build your speed for race day. We'll start off fairly easy and build up gradually.
6x75FC in Zone 2 + 20secs rests.
2x200FC in Zone 4 + 30secs rests.
2x100PULL in Zone 5 + 30secs rests.
2 x 200FC in Zone 4 + 30secs rests.
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests
A nice steady run in Zone 2. You can do these runs off the bike if you have time. If not, do them separately.