Phil's Advanced IRONMAN® 140.6 for MASTERS + Email Access to Coach. 27 Weeks (11-16:30 hrs/wk)

Average Weekly Training Hours 11:31
Training Load By Week
Average Weekly Training Hours 11:31
Training Load By Week



Kickstart Your IRONMAN 140.6 Training Now!
Expertly Designed For Advanced MASTERS Triathletes.


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

"Job done in Switzerland thanks for your help, excellent plan and support! Happy with my race and really enjoyed the event." ​Rob Whittaker, July 2018

"Your coaching elevated my performance and confidence levels, helping me to achieve my dream of qualifying for the IRONMAN World Championships." Steve Morton, IM UK


More Testimonials

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Every 3rd week is active recovery.
  • 9-10 workouts, 2 strength sessions and 1 or 2 days off each week.
  • Brick sessions and open water swims included.
  • Fitness tests are included to track progress.
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin and many more devices.
To start this plan you should be able to swim 2400 m/yds, ride for 2 hrs and run for 70 mins. View sample weeks below: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: 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.

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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 2
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 2
0:40:00
Base Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 24)
8. Reverse Crunch: 3 x 12 (Exercise 28)
9. Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3
1:10:00
93.7TSS
Aerobic Endurance Run

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. We advise to cap these runs at 20 miles (32 kms).

Sample Day 3
0:50:00
2000m
Pool Swim: Endurance/Technique

This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.

Warm Up:
1 x (200 FS in Z2 Breathe every 3 + 5 secs rest),
1 x (200 Pull in Z2 Breathe every 5 + 5 secs rest),
1 x (200 FS in Z2 Breathe every 3 + 5 secs rest).

Main Set:
4 x (100 Drill* in Z2 + 100 FS in Z3 + 10 sec rests).

Warm Down:
2 x (50 Back in Z2 + 50 Breast in Z2 + 5 sec rests),
2 x (50 Pull in Z2 + 50 Drill in Z2 + 5 sec rests),
1 x (200 FS in Z2).

Sample Day 5
0:55:00
2400m
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:
2 x (100 FS Breathe every 3 in Z2 + 5 sec rests),
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 secs rest),
2 x (100 FS Breathe every 5 in Z2 + 5 sec rests).

Main Set:
2 x (300 FS in Z2 + 50 FS in Z4 + 5 sec rests),
2 x (200 Pull in Z2 + 100 FS in Z3 + 5 sec rests),
2 x (50 FS in Z2 + 50 FS in Z4 + 5 sec rests),
1 x (100 Pull in Z2 + 50 FS in Z4 + 5 secs rest).

Warm Down:
1 x (150 Choice in Z2).

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.