Advanced IRONMAN 140.6. 24 Week. 13-17 hours per week. Includes email access to coach.

Average Weekly Training Hours 12:44
Training Load By Week
Average Weekly Training Hours 12:44
Training Load By Week

For experienced age group athletes targeting their best ever IRONMAN 140.6 performance. Let this challenging plan guide you all the way to race day with 9 to 11 workouts per week.

"The training elevated my performance and confidence levels, helping me to achieve my dream of qualifying for the Ironman World Championships." Steve Morton, IRONMAN UK

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 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful you will need the availability and fitness to build up to 17 hours training per week. Training zones are provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of a harder 2 weeks (JPG)

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



Full Coach Biography

Need A Different Plan?

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Sample Day 1
Aerobic Speed Session

After a good warm up, these workouts involve short fast efforts, with short recoveries. And a longer recovery between the two sets. They will help raise the ceiling of your running performances.

Warm Up:
10mins steady run in Zone 2.
5mins as (5secs in Zone 4, 55secs in Zone 2)

2x(10x30secs in low Zone 5) with 20secs Zone 1 rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
Pool Swim: Speed Endurance

These swims involve a main set of threshold efforts with relatively short recoveries. The guide to abbreviations is in the PDF attached to Day 1.

All in Zone 2:
3x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

All in Zone 2.
100 as (50KICK, 50 FC).

Sample Day 2
Threshold Pyramid

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:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).

4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. This is your long run for the week. It'll increase in duration each week, to prepare you to run 42.2km on race day.

Sample Day 3
Pool Swim: Endurance/Technique

This swim is designed to increase your endurance and feel for the water. It is a low intensity workout, helping you to recover from the tougher mid-week workouts. 

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
100 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 5
Pool Swim, Aerobic Endurance

These longer sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance.

Warm Up:
All in Zone 2 with 10secs rests.
2 x 300 as: (200FC breathe every 3 strokes,

4x100PULL in Zone 3 +15secs rests,
400FC in Zone 2.
-- 1 minute bonus rest --

3x100PULL in Zone 3 +15secs rests,
300FC in Zone 2.
-- 45 secs bonus rest --

2x100PULL in Zone 3 +15secs rests.
200FC in Zone 2.
-- 30 secs bonus rest --

100PULL in Zone 3 +15secs rests.
100FC in Zone 2.

Warm Down:
400 easy mixed strokes, all in Zone 2.

Sample Day 5
Strength & Conditioning Workout

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

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