Achieve your best ever race-fitness from 12:30-14 hrs training per week!
"I followed your Intermediate plan and finished IRONMAN Vichy in 11:08 beating my PR by 1 hour and 45 minutes, surpassing all my expectations." - Joel Davis, Sept 2017".
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" – Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for your target "A" race IRONMAN 140.6, although you can include other events too. There are 2 swims, 2-3 cycles, 3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. Brick workouts and open water swims are included. To be successful with this plan you should have at least 12-months recent experience of triathlon. Guidance is provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday
This test helps you to measure fitness and create accurate training zones.
6x50FC in Z2 + 20secs rest.
4x(25FC in Z4 + 25FC in Z2) + 20secs rest.
1x400FC maximal effort time trial, record time.
5 mins easy active recovery
1x200FC maximal effort time trial, record time.
4 x 100 FC BUILD** +15secs rests.
1 minute rest.
200 FC BUILD
1 minute rest.
4 x 50 FC BUILD +15secs rests.
*If you use yards, do this test in yards. If you use meters, do this test in meters.
**BUILD = Do each rep faster than the previous one in that set. So start off at an appropriate pace!
Please click on the link below for your guide to the strength and conditioning workouts.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
15mins in Z2.
5mins as (15secs in Z4, 45secs easy in Z2)
20mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x 30 secs accelerating from Z2 to Z4. With 30 secs recoveries in Z1.
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
5 mins in Zone 2, at your normal cadence.
11 mins in a big gear at 50rpm in low Zone 3 +60secs easy spin recovery in Zone 1.
10 mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9 mins in a big gear at 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.
8 mins at 80rpm in Zone 3 +60secs easy spin recovery in Zone 1.
7 mins at 90rpm in Zone 3.
5 mins in Zone 2, normal cadence.
These sessions will be done at lower intensities. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.
200FC 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
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.
All in Zone 2.
200 as (FC/PULL/BACK/BREAST).
These workouts are designed to increase your aerobic endurance and Functional Threshold Power. Most of the ride is done at a low intensity, but there are also several sub-threshold efforts. These won't feel too hard initially, but will feel tougher as the session goes on.
2 hours in Zone 2
4x10mins in in upper Zone 3 to low Zone 4. Plus 3mins recoveries in Zone 2.
1 hour 38 mins in Zone 2