INTERMEDIATE LEVEL IRONMAN. 14 to 16 hours per week. 8 Week. Sunday Race. Re-usable.

Average Weekly Training Hours 11:51
Training Load By Week
Average Weekly Training Hours 11:51
Training Load By Week

Designed for intermediate level triathletes, this plan will gradually build your speed, endurance and confidence for your key IRONMAN distance event.

"I ended up surpassing my Ironman expectations with 11:51 on a tough day. I had tremendous success with your plan". Mike M, Ironman Boulder, August 2014.

WHAT'S INCLUDED?

• 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 several races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday.  There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There’s a semi-recovery day each week and an active recovery period every fourth week to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN plans 

- All our Intermediate IRONMAN plans

- All our Novice IRONMAN plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:35:00
Easy Run

Easy/steady run in Zone 2 today. Chatting pace.

Sample Day 1
1:20:00
3600m
Endurance Pool Swim

These sessions will be done at lower intensities. We'll also include technique work. 


Warm Up:
All in Zone 2 with 20secs between sets.
200FC,
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).


MAIN SET:
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.


Warm down:
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
200KICK,
200PULL,
200FC.

Sample Day 2
1:05:00
Aerobic Endurance Ride

This low intensity workout can be done on an indoor trainer or outside. 

Warm Up:
10mins in Zone 2.

MAIN SET:
17, 15, 12 mins all at the top end of your Zone 2, with 60secs rests in low Zone 2.

*NOTE: Increase the intensity in the last 3 minutes of each rep to Zone 3.


5mins in low Zone 2

Sample Day 2
0:15:00
Run Off The Bike

Nice and steady, just to get used to the feeling. All in Zone 2.

Sample Day 3
1:00:00
2500m
Threshold Pool Swim

These swims will build your speed for Ironman race day.

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
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.

WARM DOWN:
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 3
0:51:00
Speed Workout. 7,6,5,4

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

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

MAIN SET
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 4
0:45:00
2000m
Recovery Pool Swim

All in Zone 2 today. Take it nice and easy. Focus on executing great technique.

All in Zone 2 with 15 secs rests:

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

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: info@myprocoach.net