Achieve your best ever race-fitness from 6:15 to 10:15 hours training per week!
"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.
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There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included later in the plan. To commence this plan you should already be able to swim 1500m with frequent rests, ride 2hrs and run 60 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer.
All in Zone 2:
300 alternating (25FC with FISTS/75FC).
10 x (100 alternating (100FC/100PULL) in Zone 4 +30 secs rests).
All in Zone 2.
100 as (50 KICK, 50 FC) +30secs rest
100 as (25 DRILL, 75 FC)
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.
A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.
All in Zone 2 with 15 secs rests:
200 FC breathe every 3 strokes,
100 as (50 BACK/50 BREAST).
4 x 100 PULL in Zone 3 +15 secs rests,
400 FC in Zone 2.
-- 1 minute bonus rest --
2 x 100 PULL in Zone 3 +15 secs rests,
200 FC in Zone 2.
200 easy mixed strokes, all in Zone 2.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
All in Zone 2 with 10secs rests.
200 FC, 200 PULL, 200 FC.
2 x 100 as (25 FC R-arm only, 25 FC L-arm only, 50FC).
300 FC as (100 in Zone 2, 200 in Zone 4)+ 30 secs rest.
100 KICK in Zone 2 +10 secs rest,
300 FC as (200 in Zone 2, 100 in Zone 4)+ 30 secs rest.
200 in Zone 1 to 2 as (100 mixed strokes, 100PULL)