2022 / 2023 Online Training Plans

Online Training Plans with added coach and community interaction.

Dates for Training Plans starting

IRONMAN - March 4 2023

This Training Plan will start on 19 September 2022.  

Sign up before this date.

24 Week Training Plan

IRONMAN 70.3 - March 4 2023

This Training Plan will start on 12 December 2022.  

Sign up before this date.

12 Week Training Plan

  • Structured Training Plans written by IRONMAN Certified Coach, Rob Dallimore
  • Training Plans are catered for athletes racing either event
  • Choose your desired level of training plan; Beginner, Intermediate or Advanced
  • Training plans are delivered monthly
  • Access your Training Plan through the Foot Traffic Coaching Membership Site
  • Detailed workout notes for all swim, bike and run sessions
  • Follow the interval cycling sessions on Zwift or TrainerRoad with our Downloadable ZWO and MRC files
  • Regular emails on each block of training
  • Join in with Zoom meetings while Coach Rob talks through the training and answers questions from you and other members
  • Access to the Foot Traffic Coaching Team via Chat
  • Communicate with other athletes also following the Training Plan through our in-app social groups




Pay on a month by month basis. Cancel your payments once event has passed


IM 2023 Pay Once

Pay for the whole 24 Week IM Training Plan to the March 2023 IMNZ


IM70.3 2023 Pay Once

Pay for the whole 12 Week IM70.3 Training Plan to March 2023 IM70.3

Training Lab Max members

No additional charge for you.  Please email to let us know that you are a Max member wanting to be added to the Training Plans.

Standard Training Lab members

You receive a 60% discount on the Training Plans.  24 Week IM Plan is $140, 12 Week IM70.3 Plan is $70.  Head to the Discounts page in the Membership Site to find the correct discount code for this one off payment.

Racing the December event and carrying on to the March one?

We will have an option for you to sign up for the next part of the Training Plan after the December race.