Novice IRONMAN 70.3. Winter Base Training. 16 Week. 5-9 hours per week. Workout Builder Optimized

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

For first time IRONMAN 70.3 athletes and those with limited training time. This plan will help you build a strong foundation of fitness throughout the winter months.

This plan uses Workout Builder, giving you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc. 

"Thanks for guiding me towards my first Ironman 70.3 last weekend. I did 05:44 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.

What's Included?

• Your queries answered with email access to the coach!

• Drag & drop your workouts to match your personal availability.

• Re-apply your training plan as many times as you like. Includes training plan upgrades for life.

Is This Plan For You?

There are 7 workouts per week with 2 swims, 2 cycles, 2 runs and a strength session. There's a day off each week and every 4th week is slightly easier. You can train using heart rate, feel, power or pace. To commence this plan you should already be able to swim 1700m with frequent rests, ride 1 hour 20 and run 40 minutes (not on the same day). You can start any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of hardest 2 weeks (JPG)

Still not sure? If you buy this plan and then decide you'd prefer the Intermediate or Advanced version, email us within the first 14 days and we'll swap it free of charge.



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Sample Day 1
Aerobic Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run. Full instructions are provided in the PDF attached to Day 1.

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100DRILL* (see attached description), 100FC

4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

4x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
100FC in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 2
Speed Skill Bike

These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity at times, so there's no need to make them longer.  

Warm Up:

10mins easy Zone 2.
5mins as (10secs in Zone 4, 50secs in Zone 2)

6x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Zone 2

Sample Day 3
Speed Skill Run

During the main set of these workouts you'll do several efforts at a fast pace. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. Just aim to run the short efforts at a high intensity.

Warm Up:
15mins in Zone 2.

All with 1-minute recoveries in Zone 1:

2 x 1 minute in Zone 3,
2 x 1 minute in Zone 4,
2 x 1 minute in Zone 5.

Warm Down:
5mins in Zone 1-2

Sample Day 4
Pool Swim, Speed Endurance

These swims will build your ability to hold race pace for longer. They feature several moderately hard efforts with frequent short rests. 

Warm Up:
200 in Zone 2 alternating as (25BACK/75FC) +30secs rest,
100KICK alternating (50 in Zone 5, 50 in Zone 2).

Main Set:
12x50FC in Zone 3 + 10secs rests (sprint every 4th 50),
8x50FC in Zone 3 +15secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +20secs rests (sprint every 2nd 50).

Warm Down
100 Your Choice

Sample Day 6
Aerobic Endurance Ride

Ride mainly in Zone 2. You should be able to maintain conversation at this intensity.

Sample Day 7
Aerobic Endurance Run

A nice steady run, mainly in Zone 2.