Phil's Intermediate IRONMAN® 140.6 + Email Access to Coach: 12 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

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Length

12 Weeks

Typical Week

2 Swim, 1 Strength, 2 Other, 3 Bike, 1 Day Off, 3 Run

Longest Workout

1:30 hrs swim
5:00 hrs bike
2:40 hrs run

Plan Specs

triathlon ironman intermediate power based hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



An IRONMAN 140.6 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I wouldn't hesitate to recommend Phil's plans to anyone!! They keep you focused on your training and are very well set out. Phil is always on hand for advice." Nigel Yeo, 2019

"I would never have expected to improve so much in 12 weeks. I improved my IM by almost 2 hrs to reach 10:48 at Roth. Thanks!" Alex 2019


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Is This Plan For You?
  • Progress from 12 to 14:30 hrs of training per week
  • Each week has 2-3 swims, 3 rides, 3 runs, 1 or 2 strength sessions and 1 day off
  • Every 4th week is active recovery
  • Brick workouts, open water swims and regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin, Zwift and many more devices
To start this plan you should be able to swim 3000m, ride 4 hrs and run 1:50 hrs. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:51
Training Load By Week
Average Weekly Training Hours: 10:51
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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. This gives you the structure and consistency you need to continually improve.

Back to Plan Details

Sample Day 1

0:50:00
1900m
Fitness Test: Critical Swim Speed (CSS)

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Warm up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

-----------
TEST*:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
-----------

Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 Choice in Z2.

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 1

0:40:00
Build Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Upper Body and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
3. Tricep Kickback: 3 x 8 (Exercise 16)
4. Bench Press: 3 x 8 (Exercise 14)
5. Dumbbell Pullover: 3 x 8 (Exercise 15)
6. Renegade Row: 3 x 5 (Exercise 22)
7: Glute Bridge: 3 x 14 (Exercise 18)
8. Sit-Up: 3 x 12 (Exercise 27)
9. Reverse Crunch: 3 x 16 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 2

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 4

0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 4

0:40:00
Build Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Legs and Core Strength:
1. Squat: 3 x 10 (Exercise 1)
2. Squat Jump: 3 x 12 (Exercise 2)
3. Single Leg Squat: 3 x 10 (Exercise 3)
4. High Knee: 3 x 10 (Exercise 9)
5. Box Jump: 3 x 8 (Exercise 10)
6. Bicycle Crunch: 4 x 10 (Exercise 26)
7. Plank: 1 x 3 (Exercise 21)
8. Spider Climber: 3 x 10 (Exercise 25)
9. Side Plank: 1 x 3 (Exercise 23)

Flexibility: 5-10 minutes

Notes:
1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
2. Rests are 45 secs - 2-3 mins as required.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5

0:59:00
61TSS
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 Z2, at your normal cadence.

Main Set:
11 mins in a big gear @ 50 rpm in low Z3 + 60 secs easy spin recovery in Z1,
10 mins in a big gear @ 60 rpm in Z3 + 60 secs easy spin recovery in Z1,
9 mins in a big gear @ 70 rpm in Z3 + 60 secs easy spin recovery in Z1,
8 mins @ 80 rpm in Z3 + 60 secs easy spin recovery in Z1,
7 mins @ 90 rpm in Z3.

Warm Down:
5 mins in Z2, normal cadence.

Sample Day 5

1:10:00
3000m
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
2 x (100 FS in Z2 + 100 Drill in Z2 + 20 sec rests).

Main Set:
1 x (400 Pull in Z2 + 20 secs rest),
4 x (100 FS in Z3 + 15 sec rests),
3 x (200 Pull in Z2 + 15 sec rests),
3 x (200 FS in Z3 + 15 sec rests).

Warm Down:
2 x (50 Back in Z2 + 50 Breast in Z2) + 15 secs rest,
1 x (100 Pull in Z2 + 100 Choice in Z2).

Phil's Intermediate IRONMAN® 140.6 + Email Access to Coach: 12 Weeks

$69.00 - Buy Now