ADVANCED Ironman Triathlon Plan. 15 to 17 hours per week. 12 Weeks.


This Ironman plan is ideal for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. It is designed to help you achieve peak fitness in time for your target Ironman event. To commence this plan I suggest you already have at least 2 years experience of regular triathlon training and racing and a minimum 3 months of recent Ironman training.

Generally there are between nine and eleven workouts per week, consisting of 3 swims, 3 cycles, 3 or 4 runs and a strength and conditioning workout. There are several days each week where you'll have two workouts per day. Every fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load.


This plan requires real commitment, especially if you're fitting it around a full time job. If you follow it consistently, it should significantly increase your endurance, speed and strength. Athletes who've followed this plan have gone on to qualify for Kona or set new Ironman PR's.

"In 2011 did an Ironman in 15 hrs 17 mins. I then started using Phil's training plans in 2012 and in 2014 I did an Ironman in 10 hrs 18 mins. The results say it all!” -Chris Waddell, Challenge Weymouth Iron-distance triathlon, Sept 2014.


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. I also use five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


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


Phil Mosley  Triathlon Plus Logo

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