Intermediate IRONMAN 140.6. 12 Week. 12 to 14 hours per week. Includes email access to coach.

Average Weekly Training Hours 11:42
Training Load By Week
Average Weekly Training Hours 11:42
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 140.6 race day with 7 to 9 workouts per week.

"Thank you for all your help. 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 -

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more

• Full lifetime access, including upgrades

Is This Plan For You?

There are 2 swims, 2-3 cycles, 2-3 runs and a strength workout per week. There's a day off each week and every fourth week is easier. There are bike to run brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

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



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Sample Day 1
Strength & Conditioning Workout

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

Sample Day 1
Pool Swim, Endurance

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.

Warm Up:
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

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 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
Threshold Efforts Run

These runs will maintain and develop your threshold run pace. They feature longer reps with relatively short recoveries. 

Warm Up: 
15mins easy jog in Zone 2.

5 x 5 mins. Aim for upper Zone 4. + 60 secs jog recoveries in Zone 2.

Warm Down:
5mins in Zone 2

Sample Day 4
OPTIONAL Bike Torque Session

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. 

Warm Up:

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.

Warm Down:
5 mins in Zone 2, normal cadence.

Sample Day 4
Threshold Pool Swim

The main set of these swims involves moderately hard efforts with short rests, designed to boost your threshold swim speed.


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 6
Endurance Ride With Sub Threshold Sections

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.

Warm Up:
2 hours in Zone 2

Main Set:
4x10mins in in upper Zone 3 to low Zone 4. Plus 3mins recoveries in Zone 2.

Warm Down:
1 hour 38 mins in Zone 2

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.

For help finding your plan, email me: or visit