ADVANCED Ironman Triathlon Plan. 12 to 18 hours per week. 24 Weeks.


Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an Ironman Certified Coach with 20-years experience and has an Ironman PR of 8:55. You can email him if you have any questions about your plan.


This plan is designed for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. The first 4 weeks are the "Prep" phase, consisting of a lower training load (8 to 9 hours per week) designed to ease you into the following 5 months of Ironman training. After this the training builds gradually to peak at around 18 hours per week. There is a semi-rest day each week and an active recovery week every fourth week. Generally there are 3 swims, 3 cycles and 3 or 4 runs every week.


Swim workouts are between 1800 and 4000y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions). Open water swim workouts are included in the last 4 weeks.


Workouts are between 45mins and 112 miles (180km). You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.


Workouts are 35mins to 2h 30 in duration. There are speed workouts, endurance runs and runs off-the-bike. You can use pace, heart rate or perceived exertion to measure intensity.


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


Full instructions are included.


Subscribe to my 'Serious Triathlete' blog for ongoing advice.


"In 2011 I did an Ironman in 15hr 17mins. I then started using your plans and in 2015 did an Ironman in 10hr 18mins. The results say it all!” Chris Waddell, Ironman UK Weymouth.


Phil Mosley  Triathlon Plus Logo

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