Masters (40+) IRONMAN 140.6 Training Plans

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Is An IRONMAN 140.6 Masters Plan Right For You?

Our Masters IRONMAN 140.6  training plans are designed for athletes over 40 years old. Although plenty of younger athletes love them too.

The workouts are just as tough as with our normal training plans, but with more scheduled recovery days. And more strength and conditioning work, so you stay strong and flexible.

Aside from the effects of ageing, Masters triathletes face different challenges to younger athletes. Families, busy careers and lack of sleep are just a few. That said, not all over 40 triathletes require a Masters-specific training plan. Some find it easy to carry on with a normal training load, while others need to change their approach to training. It can depend on your genetics, your training background and your lifestyle.

When to Consider Choosing a Masters Plan:

  • Your training time availability is reduced with work and family commitments.
  • You feel sleep deprived from daily stresses.
  • Your body has different needs in terms of recovery, strength and flexibility training.
  • You suffer recurrent injuries.
  • You feel constantly fatigued or overwhelmed by your regular training.
  • You keep catching colds and other viruses.

Can I Still Race Successfully?

Yes, you can. In fact, by following our Masters plans, you may well race better than ever. The key to success is training consistently, without missing workouts due to injury, fatigue or time limitations. It’s not always about “who can do the most training?”.

All our training plans adhere to the principle of “Progressive Overload”. Meaning that the stress placed upon your body gradually increases over time. By training consistently with regular recovery periods, you’re more likely to absorb the gradually increasing training loads.

How is a Masters Plan Different?

Strenuous IRONMAN 140.6 training will cause muscle damage. As we mature it can (arguably) take longer for your muscles to adapt and remodel. This decline in rate of recovery will vary according to genetics and training history. Insufficient recovery time can lessen the effect of the workout and leave you more prone to injury. Masters IRONMAN 140.6 plans have more rest days each week (1 or 2 days per week) and a 1:2 ratio of active recovery weeks to hard weeks (this is 1:3 in regular plans). That means you’ll do two weeks of challenging training, and then take an active recovery week (with around half the training stress).

As we get older, our muscle density begins to decline, and it becomes crucial to counter the effects of age-related muscle loss.

Our IRONMAN 140.6 Masters plans have two scheduled strength and conditioning workouts per week, designed to promote:

  • Performance through improved strength and power.
  • Increased muscle mass.
  • Injury prevention by strengthening connective tissue, muscles, and tendons.
  • Flexibility to maintain power through a full range of movement.
  • Improved bone density.
  • Fat-free body mass (a leaner physique).

All Strength and Conditioning workouts can be carried out at home. There are also alternative exercises if you prefer a gym based workout. 

Training intensely is the key to success in any sport, regardless of age. Strong performances come from having a solid base and workouts that maximise your anaerobic fitness, speed, power and skill. Evidence suggests that higher intensity work with less volume is beneficial for the Masters athlete, even for IRONMAN 140.6 triathlon. Shorter, more intense workouts will also free up valuable time for recovery and work/family commitments. Masters plans optimise your training time with the right ratio of volume and intensity relevant to each plan. 

As an older athlete with a full life, prioritising is an essential skill. Ideally schedule your week, planning times for family, training, work and sleep. You should also be prepared for the curve balls that cause chaos in your best laid plans. Consistency in training is arguably the most important trait amongst successful Masters athletes. Here are some ideas to help you stick to your regime:

  • Use your commute as an opportunity to train.
  • Add in strength and conditioning at home, with the kids if necessary!
  • If you can’t do a whole session, do part of it, something is always better than nothing.
  • Commit to a lunchtime workout.
  • Double up sessions if necessary, for example run or bike to the pool or tack your strength and conditioning straight after a bike or run (save showering twice).
  • Life will occasionally get in the way and if you need to miss an odd workout, let it go and move on. It happens to us all.

Top Training Tips For An IRONMAN 140.6 Triathlon

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. Swimming is the smallest part of an IRONMAN 140.6 triathlon, and you’ll spend far more time running and cycling. But 3.8km (2.4 miles) is still a long way!

The main goal of your IRONMAN swim training is getting fit enough to swim 3.8km in relative comfort. This is done in two ways: 1. Improving your swim fitness and 2. Improving your technique.

You should break up your swim workouts into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 4 to 5 km session (with frequent short rests). By this stage you could also test yourself with a 3800 non-stop swim. Our IRONMAN 140.6 training plans include varied swim workouts with video swim drills, to help improve different aspects of your stroke.

An IRONMAN triathlon includes an open water swim, so it’s important to practice swimming in that environment too. It doesn’t have to be every swim you do but aim for several open water swims before you race in open water. We include these kinds of workouts in our training plans too, in the lead up to race day.

Aim to cycle a couple of times per week (or more) and build one of your rides up to a point where you can eventually cover 100 miles in training. If you can eventually ride 100 miles without it taking several days to recover, you should be fit enough for IRONMAN race day. Most of your bike training can be done at chatting pace, but it’s also good to include some harder efforts.

The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. This means you can follow your workouts on screen in real time. You can ride outdoors, or on an indoor training. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. One of your weekly runs should be a long one, where you eventually build up to around 2 hours 30 of low intensity running. Don’t be tempted to make these runs too long, otherwise you’ll increase your recovery time, increase injury risk and interrupt your training pattern. You should also include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to include some harder efforts once per week, interspersed with plenty of easy stuff.

We include two 40-minute strength and conditioning sessions per week with our IRONMAN triathlon plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s great if you can. These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week. Rather than instead of them.

Using A Masters IRONMAN 140.6 Triathlon Training Plan

Online training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan. 

If you already have some experience of swimming, cycling or running, we recommend you give yourself an absolute minimum of 24 weeks to get fit for an IRONMAN triathlon. Whereas, if you’re starting from scratch, with no experience of swimming, cycling or running, it might take you a year or two of regular training to build up your fitness. Either way, the sooner you start, the more time you have to build up your fitness gradually.

About Phil Mosley
About Phil Mosley

As an athlete and parent I know how challenging it can be to train effectively for endurance events. As a certified coach with over 20 years’ experience, I’ve found the biggest challenge to be balancing my client’s training with their lifestyle…

And that’s why I started MyProCoach - to offer the world’s most comprehensive range of online endurance sports training plans. All designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time available for your family, friends and career. And the results have been great - read 80+ detailed testimonials here.

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Premium, flexible plans

Research-backed plans for any experience-level that fit around your lifestyle. From leading endurance coach Phil Mosley.

Intuitive tracking software

A flexible calendar, targeted training zones, trackable progress and so much more - on any device.

Email access to coach

On top of full help-centre & FAQ support (with videos), our coaches will quickly reply to any questions you have via email.

Our Masters IRONMAN 140.6 Triathlon Plans (9-39 Weeks)

MORE THAN JUST A TRAINING PLAN

We use Training Peaks to deliver your plan – the world’s most popular endurance coaching platform. Free to use, Training Peaks is an online calendar that lets you record, track and analyze your training sessions. 

It has a host of great features allowing you to get as in-depth as you like, including the ability to export your workouts to your training devices (Garmin, TrainerRoad etc) and follow them in real time. 

Training Peaks enables us to set you in-depth training plans in a way that other formats cannot. Phil Mosley is a Certified Coach and one of the best-selling coaches on the platform.

We want to provide an affordable and effective training solution, including email coach support for any questions you may have. As you can understand, some limits apply, like personalisation or analysis of your training, but for anything else relevant to your plan, we would love to help. We also give you full access to our online help centre, with videos and articles to help you train effectively.

Certainly! Our training plans allow you to easily swap a few days around each week to suit your availability. We give a few recommendations on how to best do this in our help centre.

Yes! Our training plans guide you up to your target “A” race, but it’s also good to include some “B or C” races along the way. Our help centre goes through the exact steps you should take to enable you to get full benefit, without detracting from your key focus.

Under 40? Compare these with our Standard IRONMAN 140.6 plans ▸

BEGINNER

Perfect in your first season
5-14 hrs per week, across 6-9 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.49/week!

INTERMEDIATE

For seasoned triathletes
7:30-14 hrs per week, across 7-10 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.49/week!

ADVANCED

Slash your race-times
7-16:30 hrs per week, across 8-12 workouts
  • Premium, flexible plan
  • Intuitive tracking software
  • Help centre & FAQ support
  • Email access to coach
  • From just $3.49/week!

Join Over 10,000 Successful Athletes

FEEDBACK FROM MY IRONMAN CLIENTS

I chose the Intermediate Ironman Training Plan because the amount of hours would be realistic for me. The plan comfortably builds you towards the endurance fitness required to complete the full distance. My goal was to finish the Norseman and I raced my best full distance triathlon so far! Finishing 80th overall (Black T-Shirt!!) simply proves the plan (including the numerous supporting documents about pacing, strength exercise, swimming drills, … ) can set you up for a great race performance for even extreme triathlon."
Herbert Idink - Aug 2018
The Norseman
"Last year I couldn't run a mile without stopping and could only bike 10 miles. I worked up to barely finishing an Olympic Triathlon in April 2017. Using "Phil's Novice IRONMAN 140.6" plan I just finished Ironman AZ. I know that using and following your plan was what made it possible for me to finish. Thank You."
John McKenna - Nov 2018
IRONMAN 140.6 AZ
"Job done in Switzerland 🇨🇭 thanks for your help and an excellent plan and support! In the end....11:55 total on a 35C day... In total, happy with my race and really enjoyed the event." ​ Rob Whittaker July 2018 ​
Rob Whittaker - July 2018
IRONMAN 140.6 Zurich

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*on average, our athletes use their plan twice (our plans can be activated multiple times)

Training Tips Blog

ONGOING FREE ADVICE FROM RECOGNISED EXPERT PHIL MOSLEY

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Other Plans

In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.

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Masters IRONMAN 140.6 Triathlon - Beginner Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

Masters IRONMAN 140.6 Triathlon - Intermediate Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net

Preview or Buy Now!

CLICK A BUTTON BELOW TO BE DIRECTED TO THE TRAININGPEAKS™ ONLINE STORE

Masters IRONMAN 140.6 Triathlon - Advanced Plans:

You should count back the weeks from your “A” target race-date – noting that you can still work in other, smaller races during your plan too. Generally, the longer the better – as this will give you more chance to gradually build up your training and fitness. The body responds best to constant progression with regular recovery periods, and that’s exactly what our training plans are designed to give you.

Further questions about choosing the right plan or using it? Our coaching team would be happy to help: info@myprocoach.net