Achieve your best ever race-fitness from 9:30 -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.
15mins 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.
10mins 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).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
These sessions will be done at lower intensities, but 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.
12 x 4 minutes in Zone 2 with 30 second rests. Set a countdown alarm for four minutes.
Rep 1: FC
Rep 2: PULL
Rep 3: FC with optional Hand Paddles
Rep 4: PULL with optional Hand Paddles
Rep 5: KICK with optional fins
Rep 6: FC
Rep 7: PULL
Rep 8: FC with optional Hand Paddles
Rep 9: PULL with optional Hand Paddles
Rep 10: FC
Rep 11: PULL
Rep 12: FC breathe every 3 strokes
These workouts are well suited to an indoor bike trainer but can be done outdoors too. They are not supposed to feel hard. If you have to miss one workout this week, make it this one. But if you can do it, great.
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
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.