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
• 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.
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.
These short runs will maintain and develop your leg speed, in preparation for longer efforts later on.
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.
5mins in Zone 1-2
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.
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.
200FC in Zone 2,
100 as (breast/back) in Zone 2
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.
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2)
6x2mins in Zone 4 (+2mins rests in low Zone 2)
5mins in Zone 2
These swim workouts involve multiple moderately hard efforts with short recoveries.
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK alternating (50 in Zone 5, 50 in Zone 2).
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).
200 Your choice
Please click on the link below for your guide to the strength and conditioning workouts.
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
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.
5mins in low Zone 2
A nice steady run in Zone 2. You can do these runs off the bike if you have time. If not, do them separately.