ADVANCED Ironman Winter Base Training. 12 to 16 hours per week. 12 Weeks.

Average Weekly Training Hours 12:25
Training Load By Week
Average Weekly Training Hours 12:25
Training Load By Week

Designed for advanced age group triathletes, this training plan will help build your Ironman fitness throughout the Winter months. Afterwards you'll need 8-12 weeks of race-specific training to peak for your key event. Athletes who've successfully followed this plan have smashed their PR's and qualified for the Ironman World Championships. 

"Not only did the sessions improve my fitness, but they also helped me with the building blocks of technique, mental resilience, pacing and fuelling. You prepared me really well." Saif Al Assam, Ironman Frankfurt 2016. -

 WHAT’S INCLUDED

  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace

 

IS THIS PLAN FOR YOU?

There are nine to eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan, you should have raced half Ironmans and preferably a full Ironman before.

 

AUTHOR

Phil Mosley: "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. 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."

Full Coach Biography

 

Phil Mosley  Triathlon Plus Logo

Sample Day 1
0:35:00
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one faster than the one before.

Warm Up:
10mins easy in Zone 2, chatting pace.
3 x 30secs gradual accelerations up to Zone 5 pace. 30secs walk/jog rests.

MAIN SET:
-4 minutes at Zone 3 pace.
-4 minutes easy jog in Zone 2.
-3 minutes at Zone 4 pace.
-4 minutes easy jog in Zone 2.
-2 minutes in Zone 5.

Warm Down:
5mins easy, slow jog, chatting pace.

Sample Day 1
1:00:00
2500m
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Warm Up:
All in Zone 2 with 10secs rests:
3x(100FC, 50DRILL, 100PULL, 50DRILL).

200FC alternating (100 in Zone 2, 50 in Zone 4, 50 in Zone 2) with 20secs rests.

MAIN SET:
250FC in Zone 2 +15secs rests,
4x50PULL in Zone 3 +10secs rests,
250FC in Zone 2 +15secs rests.
2x100PULL in Zone 3 +10secs rests.


Warm Down:
All in Zone 2:
8x50 as (25DOG, 25FC) +5secs rests,
100 alternating FC and BACK.

Sample Day 2
0:45:00
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:
8mins easy in Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

MAIN SET:
2,3,4 mins all in Low Zone 4, all with 2mins rest in Zone 2.

3,2 minutes in upper Zone 4 with 3mins rests in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 2
0:50:00
2100m
Pool Swim, Speed

These swims will build your speed for Ironman race day. We'll start off fairly easy and build up gradually.

Warm Up:
All in Zone 2, with 5 secs rests.
200FC, 100KICK, 100BACK, 100PULL.

MAIN SET:
4x150FC BUILD (do each 150 slightly faster than the one before) +30secs rests.
1 minute rest.
4x100PULL BUILD (do each 100 slightly faster than the one before) +15secs rests.
1 minute rest.
8x50FC BUILD (do each 50 slightly faster than the one before) +15secs rests.

Warm Down:
200 in Zone 2, mixed strokes

Sample Day 3
1:35:00
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road.This will get longer each week.

Sample Day 4
0:40:00
1800m
Pool Swim: Technique/Recovery

For all the swim sets in this training plan you don't need to worry about the total duration, it's only there as a rough guide. The most important thing is that you complete the total distance, in whatever time it takes you personally.

Warm Up:
200 as (25DRILL*/25PULL) in Zone 2 +20secs rest,
200FC breathe every 3 strokes in Zone 2, +20secs rest,
8x50FC BUILD** +15secs rests.

MAIN SET:
3x200 as (50PULL in Zone 2, 100FC in Zone 3, 50PULL in Zone 2) +20secs rests.

Warm Down:
300 as (25KICK/50FC) all in Zone 2 +20secs rest.
100 as (50BACK/50BREAST) all in Zone 2.

Sample Day 4
0:40:00
Easy Run

Easy/steady run in Zone 2. Your legs might be tired from yesterdays long run, so don't expect to feel super fresh today.

Phil Mosley
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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.

I am always available to answer questions you may have about your plan.