Phil's Intermediate IRONMAN 140.6 + Email Access to Coach. 44 Weeks (6:30-14 hrs/wk).

Average Weekly Training Hours 09:40
Training Load By Week
Average Weekly Training Hours 09:40
Training Load By Week



An IRONMAN 140.6 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 6:30-14 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

"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 >


Is This Plan For You?

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, 2-3 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 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.

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Sample Day 1
0:35:00
1500m
Fitness Test: Critical Swim Speed (CSS)

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

Warm up:
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.

MAIN SET:
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.

Warm Down:
200m Choice

If you use yards, do this test in yards. If you use meters, do this test in meters.

Sample Day 1
0:45:00
Strength & Conditioning Workout

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

Sample Day 2
0:35:00
Fitness Test: FTP and Threshold HR

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


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

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

Warm Down:
5mins in Z2.

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

Sample Day 3
0:35:00
61.1TSS
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).

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:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 4
0:44:00
35.1TSS
OPTIONAL Aerobic Endurance Bike

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.

Warm Up:
5mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).

MAIN SET:
5x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 4
0:40:00
1400m
Pool Swim, Speed

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. 

Warm up:
4x75FC in Zone 2 + 20secs rests.

MAIN SET:
2x150FC in Zone 4 + 30secs rests.
2x100PULL in Zone 5 + 30secs rests.
2x150FC in Zone 4 + 30secs rests.

Warm Down:
4x75 in Zone 2 as (50FC, 25BACK) + 20secs rests

Sample Day 6
2:00:00
98TSS
Aerobic Endurance Ride

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.

Phil Mosley
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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.