IRONMAN 70.3 Base Phase I (Exportable Power Based Bike Workouts)

Average Weekly Training Hours 10:15
Training Load By Week
Average Weekly Training Hours 10:15
Training Load By Week


This Training Plan runs for a total of 5 weeks. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) development plan that targets the following key components of the athletes physiology: Aerobic Efficiency, Skill Development, Muscular Strength

See Full Plan Details Here:

***It is always recommended to see your physician before starting a new
exercise program***

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Designed by the Certified Athletic Trainers, Strength Specialists, and
IRONMAN Certified Coaches at The Training Plan Source Powered by IREP
Athletics LLC,

Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott
Proscia BS ATC, M. Ed., IRONMAN Certified Coach

plans incorporate over 25+ years of combined education and experience
designed to help YOU achieve your personal fitness goals and Respond Evolve

An Athlete Using This Plan should have the ability to:

  • Run continuously for 1 hour, Bike continuously for 1.5-2hrs, and Swim 1000 Meters continuously

  • Be Injury Free

  • Be able to exercise vigorously

Purchase of this plan includes
:. Access to how to training videos, e-guide, both pdf and excel versions
of the workout plans for easy printing and progress tracking.

For more information about this plan

Please visit
or for performance and endurance questions email Coach Scott at: and
for Injury Management, Weight Loss, and Strength questions email Coach
Anthony at:

Training for another race, trying to improve strength, lose weight, or
dealing with a nagging injury?

for all of your training and fitness needs.

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Purchase and utilization of this plan means that you accept thewaiver and terms
associated for IREP Athletics LLC.

Sample Day 1
Before you start

Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan

If you have any inquiries regarding this plan please forward them to and one of our coaches will be happy to assist you.

You can always visit us at and for additional information on our service and to select the next plan as your training progresses.

Attached is a Training Plan Instruction guide.

Sample Day 1
MAF Test

10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this

Sample Day 2
1000 Time Trial

100 Swim easy
100 Pull easy with Buoy
100 Swim easy
1000 Time Trial
200 easy non free stroke of choice

Sample Day 3
Bike Testing

Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals be sure to hit view intervals

 20 MINUTE WARM UP easy

 3 X 1 MIN SPIN UPS WITH 1 MINUTE REST (increase intensity and rpms to 100-120rpm)


 5 MINUTES HARD (This should be a practice for the main set, find your level of intensity that is the max sustainable pace)


 20 MINUTE TIME TRIAL EFFORT (max sustainable pace in self- selected cadence of choice)


Sample Day 4
25 min Recovery Run/walk

25 mins very easy cap top of Z1 would like half of this as a walking effort and preferably on a soft surface to mitigate ground reaction force and impact stress. This is a great workout to do on a hiking or nature trail. Don't get sluggish in cadence because of the easy nature of this workout. Goal Cadence should still be around 90 steps per minute.

Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery

Sample Day 5
1000 - 2 x 100 Z4

100 Free
100 Kick
100 Pull Buoy
100 Pads
100 Free
200 as 50 Kick on R side / 50 kick on L side
2 x 100 @ Z4 on :20 seconds Rest
100 non-free stroke of choice

zone chart attached

Sample Day 5
1hr Aerobic with 1 min Flares

The Training Plan Source Powered By IREP Athletics
The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.