Beginner Ironman. Winter Base Training. 6 to 11 Hours Per Week. 16 Weeks

AUTHOR  

Phil Mosley has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an 8:55 Ironman finisher and an Ironman Certified Coach with 20-years experience.

ABOUT  

This plan is for first-time Ironman competitors. It's a four month plan to build your fitness throughout the winter, starting off gently and building up over time. Minimal requirements are that you can already swim 1500m, cycle for 2 hours and run for 1 hour.  There is a rest day each week and an active recovery week every fourth. After completing this plan, you should then use our Beginner Ironman 8-Week Plan to finish your training and get you race-ready. You are welcome to email the author if you have questions about your training plan.

SWIM 

Workouts are between 1500 and 3100y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions).

BIKE 

Workouts are between 1 hour and 4 hours. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.

RUN 

Workouts are 40mins to 2 hrs 30 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.

INSTRUCTIONS 

Full instructions and training zones are included.

ONGOING ADVICE 

Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email. http://www.myprocoach.net/blog

TESTIMONIAL 

"In 2011 I did an Ironman in 15hr 17mins. I then began working with Phil in 2012 and in 2014 I did Ironman Weymouth (UK) in 10 hours and 18mins. The results say it all!” -Chris Waddell, 2015.

Phil Mosley  Triathlon Plus Logo

      &nb

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