ADVANCED Half IRONMAN 70.3. 8-16 hrs per week. 24 Week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 10:59
Training Load By Week
Average Weekly Training Hours 10:59
Training Load By Week

For experienced athletes ready to reach a higher level. This plan takes you right up to IRONMAN 70.3 race day with 9 to 11 workouts per week.

This plan uses Workout Builder which gives you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc. You can train using HR, Feel, Power or Pace.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. 7th in Age Group and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015

What's Included? 

• Get your queries answered with email coach access

• Flexible schedules with moveable drag & drop workouts

• Easy to understand guidelines on How To Use Your Training Plan.

Is This Plan For You?

There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-months experience of triathlon. You can start this plan any Monday.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

Questions?

Email the coach: info@myprocoach.net

Phil Mosley. Coaching Editor of Triathlon Plus Magazine. Full Coach Biography

Need A Different Plan?

- All our Advanced IRONMAN 70.3 plans

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans

- Browse our plans for all triathlon distances. 

Sample Day 1
0:40:40
55.8TSS
Aerobic Speed Session

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

Warm Up:
10mins steady run in Zone 2.
5mins as (5secs in Zone 4, 55secs in Zone 2)

MAIN SET:
2x(10x30secs in low Zone 5) with 20secs Zone 1 rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
0:50:00
2100m
Pool Swim: Speed Endurance

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

WARM UP:
All in Zone 2:
3x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
All in Zone 2.
100 as (50KICK, 50 FC) +30secs rest
100 as (25DRILL, 75 FC)

Sample Day 2
0:43:00
47.7TSS
Threshold Pyramid

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

Warm Up:
5mins in Zone 2,
5mins as (15secs in upper Zone 3, 45secs in Zone 2).


MAIN SET:
4mins in upper Zone 3 +30secs in Zone 1,
5mins in low Zone 4 +30secs in Zone 1,
6mins in upper Zone 3 +2mins in Zone 2,
5mins in low Zone 4 +30secs in Zone 1,
4mins in upper Zone 3 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
1:20:00
112.6TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2.

Sample Day 3
0:45:00
2000m
Pool Swim: Endurance/Technique

These sessions are carried out at lower intensities focusing on technique to improve efficiency and allowing your body some recovery.

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
100 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 5
1:00:00
2650m
Pool Swim, Aerobic Endurance

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. 

Warm Up:
200FC in Zone 2 +15secs rest, 
2x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
2x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
4x250FC as...
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 5
0:45:00
Strength & Conditioning Workout

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

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping age group athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As an athlete and a parent I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: info@myprocoach.net