Achieve your best ever race-fitness from 10 - 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
More Testimonials >
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.
2 x 100 FC BUILD** +15secs rests.
1 minute rest.
200 FC BUILD
1 minute rest.
4 x 50 FC BUILD +15secs rests.
*If you use yards, do this test in yards. If you use meters, do this test in meters.
**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!
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/or average heart rate.
5 mins in Z1 to Z2 (easy)
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.
10mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low zone 2)
9, 12, 15 mins all at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.
5mins in low Zone 2
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.
All in Zone 2 with 10secs rests:
3x300 as (100FC, 50DRILL, 100PULL, 50DRILL).
2 x 200FC as (100 in Zone 2, 50 in Zone 4, 50 in Zone 2).
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.
All in Zone 2:
8x50 alternating (25DOG, 25FC) +5secs rests,
100 alternating (25 FC,25 BACK).
Get off your bike and settle into a nice steady run in Zone 2. Don't over stride.