Advanced IRONMAN 70.3 Winter Base Training. 16 Week. 8-12 hrs per week. Workout Builder Optimized

Average Weekly Training Hours 09:25
Training Load By Week
Average Weekly Training Hours 09:25
Training Load By Week

For experienced athletes ready to reach a higher level. This plan is designed to build a strong foundation of IRONMAN 70.3 fitness throughout the winter months.

Includes Workout Builder which enables you to export your workouts to Zwift, Garmin, TrainerRoad etc.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. Just paying for my IRONMAN 70.3 World Championship slot now! I can't thank you enough!" Farid Shavaksha, August 2015

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 9-10 workouts per week with 2-3 swims, 3 cycles, 3 runs and a strength workout. There's a day off each week and every 4th week is slightly easier. Training Zones are provided with HR, Feel, Power or Pace. To be successful you should have at least 12-months experience of triathlon. You can start this plan any Monday. After this winter plan we recommend using one of our other Ironman 70.3 plans to take you to race day.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the biggest 2 weeks (JPG)

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



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Sample Day 1
Speed Skill Run

These short runs will maintain and develop your leg speed, in preparation for longer efforts later in the year. 

Warm Up:
15 mins 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:
5 mins in Zone 1-2

Sample Day 1
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to build your swim endurance. Follow the distance guidelines below and don't worry about the time for now.

Warm Up:
200FC in Zone 2,
100 in Zone 2 as (50BACK, 50PULL),
100 in Zone 2 as (50BREAST, 50FC),
100KICK as (50 in Zone 2, 50 in Zone 4),
200FC in Zone 2.

Main Set:
4x200 as (100FC in Zone 3, 100PULL in Zone 2) +30secs rest.

Warm Down:
100KICK in Zone 2 +15secs rest,
100 in Zone 2 as (50FC with FISTS/50FC) +10secs rest,
200 in Zone 2 as (100FC/100BACK).

Sample Day 2
Speed Skill Bike

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:
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
Pool Swim, Speed Endurance

These swims will build your speed endurance for race day. They usually involve threshold efforts with short rests.

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

Main Set:
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd 50),
4x50FC +20secs rests (sprint every one).

Warm Down
200 Choice

Sample Day 3
Strength & Conditioning Workout

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

Sample Day 4
Aerobic Endurance Ride

This workout works well on an indoor bike trainer. It's low intensity, so keep a lid on this one.

Warm Up:
10mins in Zone 2.
5mins as (30secs in Upper Zone 2, 30secs in low zone 2)

9, 12, 15 mins all at the top end of your Zone 2 power, with 60 secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 4
Easy Run

A nice steady run in Zone 2. You can do these runs off the bike if you have time. If not, do them separately.

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.

For help finding your plan, email me: or visit