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


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.


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.


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


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.


Workouts are 40mins to 2 hrs 30 in duration. You can use pace, heart rate or perceived exertion to measure intensity.


There is one simple strength and conditioning workout per week, which can be done at home or in a gym.


Full instructions and training zones are included.


Check out my 'Serious Triathlete' blog for ongoing advice. You can sign up to receive it by email.


"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


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