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Intermediate IRONMAN© BASE ONLY - (med volume 8-15 hours, fully reusable, coach email support)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Chris Wallace

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

Intermediate IRONMAN© Base Phase - (medium volume 8-15 hours, fully reusable, coach email support)

This plan is designed for athletes who can already swim for 45-60 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 2 hours non-stop and run for 75 mins and will work to build you up to gaining a great base of fitness ready for the final build into your race. It is designed for athletes looking to move up to a long-distance event who have either completed some shorter distance triathlons or have other endurance sports experience and looking to develop their base fitness. Take a look at our full Ironman© training plans if you are looking for the complete programmehere.

The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

Included in the plan are weekly descriptions of the week’s aims and testing protocols to see improvements in fitness at regular intervals throughout the plan.

All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.

All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here:

We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you

Key points of the plan:

  • Starts at 8 hours a week (Swim 1:45, Bike 3:30 and run 2:45)

  • Peaks at 15 hours a week (Swim 3:30, Bike 7:30 and run 4:00)

  • Average of 3 swims, 3 bikes and 3 runs per week)

  • Longest Swim 1:30)

  • Longest Bike 5:30)

  • Longest Run 2:30)

  • 3 weeks build and 1-week recovery/test week)

Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best

This plan is based around heart rate for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:47:00 01:30:00
Run x3
03:45:00 02:30:00
Bike x3
05:21:00 05:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
02:47:00 01:30:00
03:45:00 02:30:00
05:21:00 05:30:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Chris Wallace

The Triathlon Coaching Company

I come from a swimming teaching and coaching background and have been working with athletes for many years to help them reach their full potential. I understand the needs, worries and stresses of the busy professional.
Whether you are a current or aspiring age group championship qualifier or a complete novice, I'm here to help. I work with athletes all over the world, participating in all distances of triathlon.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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