Achieve your best ever race-fitness from 6 to 14 hrs training per week!
"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.
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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 1800 m/yds, ride for 1:40 hrs and jog for 50 mins. Guidance is provided for HR, Feel, Power or Pace and workouts are compatible with Garmin and many more devices.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
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.
400 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.
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.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
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.
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 swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.
1 x (100 FS in Z2 + 100 Kick in Z2 + 20 secs rest),
1 x (100 Drill* in Z2 + 100 Pull in Z2 + 20 secs rest).
4 x (50 FS in Z2 + 50 FS in Z3 + 20 sec rests),
4 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests),
4 x (50 FS in Z2 + 50 FS in Z5 + 30 sec rests).
2 x (50 FS in Z2 + 50 Choice in Z2).
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.
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.