Phil's Advanced IRONMAN 140.6 + Email Access to Coach. 18 Weeks (13-16:30 hrs/wk).

Average Weekly Training Hours 12:28
Training Load By Week
Average Weekly Training Hours 12:28
Training Load By Week



An IRONMAN 140.6 training plan for advanced amateur triathletes.
Build your best ever race-fitness with 13-16:30 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

"The training elevated my confidence and performance, helping me achieve my dream and qualify for the IRONMAN World Championships" Steve Morten.

"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 priority "A" IRONMAN 140.6, although you can include other events too. Each week has 2-3 swims, 3 rides, 3-4 runs, a strength workout and a day off. Active recovery weeks, brick sessions and open water swims are included. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have at least 2 years of triathlon experience. Guidance is provided for HR, Feel, Power or Pace.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.

Onboarding Emails: During the checkout process, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful onboarding emails to get you started. You can also reply to me if ever you need help.


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Sample Day -1
0:50:00
1900m
Fitness Test: Critical Swim Speed (CSS)

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

Warm up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

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TEST*:
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
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Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 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.

Sample Day -1
0:44:00
72.9TSS
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),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

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:
5 mins in Z1 to Z2 (easy).

Sample Day 0
0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

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

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

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

Warm Down:
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.

Sample Day 1
1:35:00
128.2TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2. This is your long run for the week. It'll increase in duration each week, to prepare you to run 42.2km on race day.

Sample Day 1
0:50:00
2000m
Pool Swim: Recovery

These sessions are carried out at lower intensities providing the opportunity for recovery and to focus on technique.

Warm Up:
1 x (100 FS in Z2 + 100 Drill* in Z2 + 5 secs rest),
2 x (50 Breast in Z2 + 50 Back in Z2 + 5 sec rests).

Main Set:
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
1 x (200 FS in Z2 + 300 Pull in Z2 + 15 secs rest),
1 x (300 FS in Z2 + 200 Pull in Z2 + 15 secs rest),
1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest).

Warm Down:
1 x (200 Choice in Z2).

Sample Day 3
1:00:00
2600m
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Pull in Z2 + 5 secs rest),
2 x (100 FS in Z2 + 100 Drill in Z2 + 5 sec rests).

Main Set:
1 x (400 Pull in Z2 + 10 secs rest),
4 x (100 FS in Z3 + 5 sec rests),
2 x (200 Pull in Z2 + 5 sec rests),
2 x (200 FS in Z3 + 5 sec rests).

Warm Down:
2 x (50 Back in Z2 + 50 Breast in Z2) + 5 secs rest,
1 x (100 Pull in Z2 + 100 Choice in Z2).

Sample Day 3
0:45:00
Strength & Conditioning Workout

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

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.