Phil Mosley has had over 50 training plans published in UK magazines such as Triathlon Plus and Cycling Weekly. He is a top-10 Ironman 70.3 finisher and Ironman Certified Coach with 20-years experience.
You are welcome to email the author if you have questions about your training plan.
This plan takes 6 to 9 hours per week. There is a day off each week, and an active recovery period every fourth week. Generally there are two swims, two cycles and two to three runs every week.
All swim workouts are between 1800 and 2500y/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.
The bike workouts are between 50mins and 3 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.
The run workouts are 40mins to 1 hour 45 in duration. You can use pace, heart rate or perceived exertion as a measure of your intensity. Each week you will have a different run-technique focus point. In the second half of the training plan, there are several "brick" workouts, which involve cycling then running.
There are race rehearsals for swim, bike and run - to help build confidence, skill and pace awareness.
There is one simple strength and conditioning workout per week, which can be done at home or in a gym.
Sign up for Phil Mosley's newsletter to get fortnightly training advice by email. http://www.myprocoach.net/blog
"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my Ironman 70.3 World Champ slot now! Phil, I just can't thank you enough for all your help, this would have been impossible without your training plan. Thank you, thank you, thank you!!!!" - Farid Shavaksha, August 2015-