INTERMEDIATE Ironman Triathlon Plan. 8 to 15 hours per week. 24 Weeks.


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.


This complete Intermediate Level Ironman plan is for age group athletes with some experience of long distance triathlon training. It starts off gradually with 8-10 hours of training per week initially, building up to 15 hours towards the end. It is designed to fit around a Monday to Friday job. The plan culminates with an Ironman-distance race after 24 weeks of training.

Generally there are three swims, three cycles and three to four runs every week. Full instructions and training zones are provided.

The two main aims of this training plan are 1) To get your fitness to a point where long endurance workouts feel “normal”. By the end of this training plan you should feel relatively comfortable doing 5 hour cycles, 2 hour 30 runs and 3.8 km swims. 2) To build your speed, confidence and race skills so that you’re 100% ready to race an Ironman.

There is a complete rest or semi rest day each week and a lighter recovery week every fourth week. After the first 4-weeks, there is a simple strength and conditioning workout each week - this can be done at home or at a gym.


All swim workouts are between 2000 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.


Workouts are between 40mins and 5 hours 30. You can use power, heart rate or perceived exertion as a guide to your intensity.


Workouts are 30mins 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.


Full instructions and training zones 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.

Phil Mosley  Triathlon Plus Logo

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