INTERMEDIATE LEVEL Ironman Winter Base Training. 10 to 15 hours per week. 12 Weeks


This plan is ideal for age-group Ironman triathletes who work Monday to Friday. It progresses from 10 to 15 hours per week over a 12 week period and is designed to build endurance, strength and speed throughout the winter. After completing this plan, you would just require 8 weeks of specific race preparation to achieve peak race fitness. To commence this plan I suggest you already have at least 12 months experience of triathlon training and racing.

Generally there are nine or ten workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength and conditioning workout. Weekend training generally consists of a long ride and a long run, with shorter workouts in the week. There are several days per week where you'll have two workouts per day. Every fourth week is an active recovery week, with a lower training volume to help your body recover and adapt to the accumulative training load.


This training plan requires commitment, especially in the winter months and as the weekly volume progresses over time. Athletes who've successfully followed this plan have significantly improved their fitness throughout the winter, setting them up for a great season.

"Just finished my FTP test. I gained 20 watts!!! I can't believe how beneficial your sessions have been." Saif Al Assam, Abu Dhabi. Training for IM Frankfurt 2016.


Your training plan gives you detailed daily workouts, so you know exactly what to do each day. If you have Training Peaks Premium, you can drag and drop the workouts to suit your personal availability. I give advice on how to do this effectively in the instructions attached to day 1 of your training plan. There are five different Training Zones so that you know how hard to train each day. You can use perceived exertion, heart rate, power, pace or a combination of all four.


This plan is designed by Phil Mosley who has written over 50 published training plans for UK magazines such as Triathlon Plus and Cycling Weekly. He is an 8 hour 55 Ironman finisher and an Ironman Certified Coach with 20-years experience. You can email him if you have any questions about your plan.


Phil Mosley  Triathlon Plus Logo

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