18 Week 70.3 Flat Course Race Plan

Average Weekly Training Hours 10:27
Training Load By Week
Average Weekly Training Hours 10:27
Training Load By Week
Sample Day 2
0:45:00
Bike: Easy Ride

Ride in 1-2 zone on a flat to rolling course. Keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 2
0:30:00
Swim: Easy and Kicking

Swim easy for 15 minutes and kick easy for 15 minutes using fins.

Sample Day 3
0:40:00
Run: Easy-No zone 3 or above.

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 4
1:00:00
Bike: Easy Ride

Ride in 1-2 zone on a flat to rolling course. Keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.

Sample Day 4
0:45:00
Swim: Easy and Kicking

Alternate long easy sets and throw in 4 sets of 100 kicking.

Sample Day 5
0:49:59
Run: Easy-No zone 3 or above.

Heart rate zone 1-2 on gently rolling course. NO zone 3. Walk hills, if necessary, to hold heart rate down.

Sample Day 6
1:45:00
Level 1: Easy Spin

MS: Today is a base training day. (Heart Rate Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy.

Gerardo Barrios
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Fortius Coaching and Racing, LLC

Custom Training Plans, Ironman Training Group, Group & Private Coached Swims, Running Analysis, Group & Private Camps.

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