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 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 want to build their Ironman fitness over the winter, with a view to racing in the summer. Generally there are 3 swims, 3 cycles and 3 or 4 runs every week. There is a semi-rest day each week and an active recovery week every fourth week.
Swim workouts are between 1800 and 3600y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions).
Workouts are between 45mins and 4hours 30. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
Workouts are 40mins to 2h15mins in duration. You can use pace, heart rate or perceived exertion to measure intensity.
STRENGTH & CONDITIONING
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
Full instructions are included.
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"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.