Advanced IRONMAN 70.3. Winter Base Training. 10-12 hrs per week. 12 Week. Workout Builder Optimized

Average Weekly Training Hours 09:50
Training Load By Week
Average Weekly Training Hours 09:50
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.

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?

• 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 9-10 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. To be successful you should have at least 12-months experience of triathlon. You can start this plan any Monday. This plan is similar to weeks 4 to 16 of our 40 Week Advanced Ironman 70.3 plan. After completing this winter plan we recommend using one of our other Ironman 70.3 plans to take you through 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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Need A Different Plan?

- All our Advanced IRONMAN 70.3 plans

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Sample Day 1
Speed Skill Run

These workouts are designed to maintain and grow your leg speed, in preparation for longer efforts later in the year. 

Warm Up:
15 mins in Zone 2.
Main Set:
6x90secs in Zone 5.
With 90sec recoveries in Zone 1-2.
Warm Down:
10 minutes jog in Zone 2.

Sample Day 1
Pool Swim, Speed

These swims will build your speed for race day. They're not long workouts. Follow the distance instructions below and don't worry about the total duration (see left), it's just there as a rough guide.

Warm Up
200FC in Zone 2

Main Set
3 x 300FC in Zone 4 + 30secs rests.

2 x 50FC in Zone 5 +10secs rest.

4 x 25FC in Zone 5 +10secs rests.

1 x 100FC in Zone 4 +15secs rest.
1 x 200FC in Zone 4 +30secs rest.
1 x 300FC in Zone 4 +45secs rest.

Warm Down:
100BACK/BREAST/PULL all in Zone 1.

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:
5 mins in low Zone 2, 
5 mins in mid Zone 2,
5 mins in upper Zone 2.

6,5,4,3,2,1mins all in Zone 5.
With half the time recoveries in Zone 1. For example, for the six minute effort, take 3 minutes recovery.

Warm Down:
5mins in Zone 2

Sample Day 3
Aerobic Endurance Run

A nice steady run, mainly in Zone 2.

Sample Day 3
Pool Swim: Endurance/Technique

These are easy recovery workouts, designed to help increase your feel for the water.

Warm Up:
(100FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
100PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
200FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.

Warm Down:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 5
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. Mostly they are based on distance, although this one is a time-based workout.

12 x 4 minutes in Zone 2 with 30 second rests. Set a countdown alarm for four minutes.

Rep 1: FC
Rep 2: PULL
Rep 3: FC with optional Hand Paddles
Rep 4: PULL with optional Hand Paddles
Rep 5: KICK with optional fins
Rep 6: FC
Rep 7: PULL
Rep 8: FC with optional Hand Paddles
Rep 9: PULL with optional Hand Paddles
Rep 10: FC

Sample Day 5
Strength & Conditioning Workout

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

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: