ADVANCED IRONMAN 140.6. 12 Week. 15 to 17 hours per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 13:20
Training Load By Week
Average Weekly Training Hours 13:20
Training Load By Week

Designed for dedicated triathletes who are aiming to finish high-up in their age-group, this plan will build your speed, endurance and confidence for your key IRONMAN distance event. This plan uses Training Peaks "Workout Builder" so you have the option of uploading workouts to your devices and using power or pace.

"Not only did the sessions improve my fitness, but they also helped my technique, mental resilience, pacing and fuelling. You prepared me really well" Saif Hassan, Ironman Frankfurt 2016.


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan


You can start this plan any Monday or set it to end on your race day.  There are 9 to 11 workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength session. There's a semi-rest day each week and every fourth week has a lower training volume to help your body recover. There is a longer run in mid-week and two longer rides at weekends. To be successful with this plan, you should have raced half Ironmans and preferably a full Ironman before.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)


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Sample Day 1
Speed Workout. 400m Reps

A run session with short sharp efforts and a focus on technique. 

Warm Up: 
10mins in Zone 2.
5mins as (10secs at Zone 5, 50secs in Zone 2).

10x400m. Aim for Zone 5 (3k to 5k race pace). +400m jog recoveries.

Warm Down:
5mins in Zone 2.

Sample Day 1
Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.

8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests,
8x50FC in Zone 3 +5secs rests.

Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

Sample Day 2
Speed Workout. 3x(1,2,3)

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
8mins easy in Zone 2,
4mins as (10secs in Zone 5, 50secs in Zone 2),
60secs in Zone 1.

1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 2
Threshold Pool Swim

These swims will build your speed for Ironman race day. See attached instructions for the Key to abbreviations used. 

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

5x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.

Warm Down:
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour.

Sample Day 4
Recovery Pool Swim

Use this swim to help recover from yesterday's run. All in Zone 2.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

Sample Day 4
Easy Run

Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.

Phil Mosley
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: