Advanced IRONMAN 140.6. 12 Week. 15 to 17 hours per week. Includes email access to coach.

Average Weekly Training Hours 13:04
Training Load By Week
Average Weekly Training Hours 13:04
Training Load By Week

For experienced age group athletes targeting their best ever IRONMAN 140.6 performance. Let this challenging plan guide you all the way to race day with 9 to 11 workouts per week.

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

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful with this plan you should have at least completed an IRONMAN 70.3. Training zones are provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of a harder 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Novice version, email us within the first 14 days and we'll swap it free of charge.



Full Coach Biography

Need A Different Plan?

- All our Advanced IRONMAN 140.6 plans

- All our Intermediate IRONMAN 140.6 plans

- All our Novice IRONMAN 140.6 plans

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Sample Day 1
Threshold Pool Swim

These swims involve a main set of threshold efforts with relatively short recoveries.

All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 alternating (50DRILL*/50FC) +15secs rest,

8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.

All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 1
Speed Skill Run

These run workouts involve longer efforts at threshold (or 1 hour race pace) with short recoveries. 

Warm Up: 
15mins easy jog in Zone 2.

5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.

Warm Down:
5mins in Zone 2

Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer. 

Warm Up:
15mins easy Zone 2

7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
5mins easy spin down in Zone 2

Sample Day 3
Recovery Pool Swim

This swim is designed to increase your feel for the water while helping you to recover from the tougher mid-week workouts. 

All in Zone 2 with 15 secs rests:

300 as (50DRILL/50FC),
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This is your long run for the week. It'll prepare you to run 42.2km on race day. Take nutrition and hydration along the way.

Sample Day 5
Pool Swim, Endurance

These swims will build your endurance for race day, so that you can cover your race distance comfortably.

Warm Up:
400FC in Zone 2 + 15secs rest.

6x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
Rep 6: PULL with optional hand paddles

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

Warm Down
All in Zone 2.

Sample Day 5
Strength & Conditioning Workout

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

Phil Mosley
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.

My training plans give you structure, consistency and progression. There are no shortcuts.