Advanced IRONMAN 140.6 Winter Base Training. 16 Week. 9-14 hrs per week. Workout Builder Optimized

Average Weekly Training Hours 10:16
Training Load By Week
Average Weekly Training Hours 10:16
Training Load By Week

A winter base training plan designed to increase your IRONMAN fitness during the off season. For advanced age group athletes targeting their best ever performance.

Includes Workout Builder which gives you the option of exporting your workouts to Zwift, Garmin, TrainerRoad etc.

"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?

• Your queries answered with email access to the coach!

• Drag & drop your workouts to match your personal availability.

• Re-apply your training plan as many times as you like. Includes training plan upgrades for life.

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. Training zones are provided for Heart Rate, Feel, Power or Pace. You can start this plan any Monday. After completing this winter plan we recommend using one of our non-winter IRONMAN 140.6 plans to take you to race day.

• 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?

- All our Advanced IRONMAN 140.6 plans

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Sample Day 1
Speed Skill Run

These short runs will maintain and develop your leg speed, in preparation for longer efforts later on. 

Warm Up:
15mins in Zone 2.

All with 1-minute recoveries in Zone 1:

2 x 1 minute in Zone 3,
2 x 1 minute in Zone 4,
2 x 1 minute in Zone 5.

Warm Down:
5mins in Zone 1-2

Sample Day 1
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now. The guide to abbreviations is in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC

4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100 as (breast/back) 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:

10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)

6x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Zone 2

Sample Day 3
Pool Swim, Speed Endurance

These swim workouts involve multiple moderately hard efforts with short recoveries.

Warm Up:
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK alternating (50 in Zone 5, 50 in Zone 2).

Main Set:
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd 50),
4x50FC +20secs rests (sprint every one).

Warm Down
200 Your choice

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Aerobic Endurance Ride

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.

Warm Up:
10mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low zone 2)

9, 12, 15 mins all at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 4
Easy Run

A nice steady run in Zone 2. You can do these runs off the bike if you have time. If not, do them separately.

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