INTERMEDIATE LEVEL Ironman Winter Base Training. 7 to 15 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 Ironman Certified Coach with 20-years experience and an Ironman PR of 8:55.


This training plan is designed to kickstart your winter Ironman training. It is an Intermediate Level plan, which is for age group athletes with some experience of long distance triathlon training. It is designed to fit around a Monday to Friday job. Generally there are three swims, three cycles and three to four runs every week. Full instructions and training zones are provided. You are welcome to email the coach if you have any questions about your plan.

The main aim of this training plan is to use the Winter to get to a point where long endurance workouts feel “normal”. By the end of this training plan you should feel relatively comfortable doing 4 hour cycles, 2 hour runs and 3.5 km swims. This training plan will also help maintain and build your speed for swimming, cycling and running.

The training starts off with an undemanding 4-week “Prep Phase” (7 to 9 hours per week) to help get you back into a solid training routine. Then the 3-month Base Training Phase starts, involving gradually longer aerobic endurance workouts and some speed-work. The weekly volume in the Base Phase builds from 10 to 15 hours per week.

There are no races scheduled in this training plan, as it’s meant for winter use. 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.

The logical progression after you’ve completed this training plan would be to use one of my 8 or 12 week Ironman training plans.


All swim workouts are between 2000 and 3600y/m. Detailed session descriptions are provided and technique drills are included (images and descriptions).


Workouts are between 40mins and 4 hours 30. You can use power, heart rate or perceived exertion as a guide to your intensity. Training zones are provided.


Workouts are 30mins to 2h 20 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.


Subscribe to my 'Serious Triathlete' blog for ongoing advice.


"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

Get the latest news

Join Us