Intermediate IRONMAN 70.3. 10-12 hrs per wk. 24 Week. Workout Builder Optimized. Re-usable

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 70.3 race day with 7 to 9 workouts per week.


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


"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" Richard Lonsdale, 52, October 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 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 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 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.


• 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 Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.


Questions?


Email: info@myprocoach.net


Full Coach Biography


Need A Different Plan?


- All our Advanced IRONMAN 70.3 plans


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Sample Day 1
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. Check out the Instructions (attached to Day 1) for a guide to abbreviations used in these swim workouts.

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 1
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

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
0:40:40
55.8TSS
Aerobic Speed Session

These sessions involve relatively short sharp efforts with short recoveries and a longer rest between sets. 

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 4
1:02:00
52.4TSS
Aerobic Endurance Ride (optional)

This optional ride is a useful way to maintain and build your endurance without needing to ride for longer. 

Warm Up:
10mins in Zone 2,

MAIN SET:
5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests in low Zone 2.

Warm Down
5mins in low Zone 2

Sample Day 4
0:50:00
2100m
Pool Swim: Speed Endurance

These workouts involve threshold pace efforts with relatively short rests.

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 (25BACK, 75 FC)

Sample Day 6
3:00:00
147TSS
Aerobic Endurance Ride

Ride mainly in Zone 2 today.

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: info@myprocoach.net or visit myprocoach.net