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Novice IRONMAN 70.3, 20-Week Plan - 6.5-11.5 hrs per week


Sara Crawford, Nitro Triathlon Coaching LLC

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4.4 (5)


20 Weeks

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Plan Description

2 Swim, 2 Bike, 3 Run and 2 Strength workouts per week.

Mondays - off
Tuesdays - tempo or hill run
Wednesdays - swim and strength
Thursdays - brick (bike and run)
Fridays - swim and strength
Saturdays - long run
Sundays - long bike

Periodization is 2:1 build:recovery. Intensity listed by Zone 1-5.

First week volume = 1.5 hrs swim, 2 hrs bike, 2 hrs run, 1 hr strength

Peak swimming week is 3 hrs (longest swim 1.5 hrs)
Peak biking week is 5 hrs (longest bike 3.5 hrs)
Peak running week is 3.5 hrs (longest run 2.5 hrs)

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
2:40 hrs 2:30 hrs
Swim x2
2:16 hrs 1:30 hrs
Bike x2
3:23 hrs 3:30 hrs
Day Off x1
—— ——
Strength x1
0:45 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 2:30 hrs
2:16 hrs 1:30 hrs
3:23 hrs 3:30 hrs
Day Off
—— ——
0:45 hrs 1:00 hrs

Training Load By Week

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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