Phil's Intermediate IRONMAN®️ 140.6 for MASTERS + Email Access to Coach. 39 Weeks (7:30 -14 hrs/wk).
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 39 Weeks
Tags: triathlon, ironman, intermediate, masters, power based, hr based, pace based, tss based
Typical Week: 3 Bike, 2 Strength, 1 Other, 2 Swim, 2 Day Off, 3 Run
Longest Workout:
1:30 hrs swim
5:00 hrs bike
2:45 hrs run
Author: Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net
Length: 39 Weeks
Tags: triathlon, ironman, intermediate, masters, power based, hr based, pace based, tss based
Typical Week: 3 Bike, 2 Strength, 1 Other, 2 Swim, 2 Day Off, 3 Run
Longest Workout:
1:30 hrs swim
5:00 hrs bike
2:45 hrs run
Phil's Intermediate IRONMAN®️ 140.6 for MASTERS + Email Access to Coach. 39 Weeks (7:30 -14 hrs/wk).
Expertly Designed For Intermediate MASTERS Triathletes.
"Thank you for a great IM Intermediate plan. It really helped me get in tremendous shape for my first ever IM (Lake Placid). I appreciate all your insight and help!!" Justin Seconi, July 2018
"I ended up surpassing my IRONMAN expectations with 11:51 on a tough day. Thanks!" Mike M, IRONMAN Boulder, 2014
More Testimonials
Read "Why Use A Masters Plan" for more about this plan. Key features include:
To start this plan you should be able to swim 1500 m/yds, ride for 90 mins and jog for 40 mins. View sample weeks below:
Still not sure? We will happily switch your plan within 14 days of purchase.
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: At checkout you can choose to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful emails to get you started. You can also reply to me if ever you need help.
A Recognized Expert, As Featured On:
- Compare our Masters IM 140.6 Plans. From 9 to 39 weeks.
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- Email us at info@myprocoach.net
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.
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 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).
Main Set:
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.
Warm Down:
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.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
Warm Up:
5 mins in Z2,
5 x (20 secs in Z3 + 40 secs in low Z2).
Main Set:
8 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
Warm Down:
5 mins in low Z2.
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.
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.
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.
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.