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 want to build their Ironman fitness over the winter, with a view to racing in the summer. The first 4 weeks are the "Prep" phase, consisting of a lower training load designed to ease you into the following 12 weeks of Ironman Base training. After this the training builds gradually to peak at around 16 hours per week. 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 35mins to 2h 15mins 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.