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


This Ironman plan is designed for Advanced level age-group triathletes who work Monday to Friday, albeit with some time flexibility. It will provide you with a great foundation of winter endurance, speed and strength, so all that you need afterwards is 8 to 12 weeks of race-specific preparation. To commence this plan I suggest you already have at least 18-months experience of regular triathlon training and racing.

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 per week with 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.


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 requires real commitment, especially towards the end when the training volume is at it's highest. 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.

"Phil, just some feedback for you about my Base training for Ironman Louisville. Just completed a half marathon today in 1h 40 mins - 3 mins quicker than my prior PR." Alex Oehinger, 2016.


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 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

Get the latest news

Join Us