INTERMEDIATE Ironman Triathlon Plan. 14 to 16 hours per week. 8 Weeks.

AUTHOR

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 an Ironman PR of 8:55. You are welcome to email the author if you have questions about your training plan.

ABOUT

This plan is for Intermediate level age-group triathletes. It assumes you're already an experienced triathlete, looking to improve in your age group. There is a rest day each week and an active recovery week every fourth week. There are three swims, three cycles and three to four runs every week. With just 8 weeks to go, this plan builds fitness and confidence in a short space of time.

SWIM

All swim workouts are between 2500 and 4000y/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.

BIKE

Workouts are between 50mins and 5 hours 30. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.

RUN

Workouts are 35mins to 2h 30 in duration. There are speed workouts, endurance runs and runs off-the-bike. You can use pace, heart rate or perceived exertion to measure intensity. Each week there is a run-technique focus point. There are also several "brick" workouts, which involve cycling then running.

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

Subscribe to my 'Serious Triathlete' blog for ongoing advice. http://www.myprocoach.net/blog

TESTIMONIAL

"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.

 

Phil Mosley  Triathlon Plus Logo

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