INTERMEDIATE LEVEL Half Ironman Winter Base Training Plan. 7 to 12 hours 45 per week. 16 Weeks.

Designed for intermediate level age group triathletes, this training plan gives you a great foundation of winter endurance, speed and strength, so all that you need is 8 weeks of race-specific preparation before your key event. Athletes who've followed this plan have gone onto represent their country at age group international level and record numerous personal records.

"My PR was 6:37 for an Ironman 70.3 before your training plans, then 5:29 at Mallorca and 4:59 on the last one, all I can say is thanks!!!" Richard Lonsdale, 52, October 2016.


  • Email access to the author
  • 20-page guide: “How To Use Your Training Plan”
  • Advice on how to incorporate several races into your plan
  • Monthly email training advice
  • Training zones using feel, heart rate, power or pace



There are usually ten workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week has a lower training volume to help your body adapt and recover. To be successful with this plan you should have at least 12-months experience of triathlon.



Phil Mosley: "I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends."

Full Coach Biography


Phil Mosley  Triathlon Plus Logo

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