Intermediate IRONMAN 70.3 Winter Base Training. 16 Week. 7-10 hrs per wk. Workout Builder Optimized

Average Weekly Training Hours 08:15
Training Load By Week
Average Weekly Training Hours 08:15
Training Load By Week

For ambitious triathletes with busy lives. This plan will help you 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.

"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

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 7-9 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 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. After this winter plan we recommend using one of our non-winter 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 Advanced 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?

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Sample Day 1
Aerobic Endurance Pool Swim

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. To learn about any abbreviations, check out the PDF attached to Day 1 of your plan.

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100DRILL* (see attached description), 200FC

4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 1
Strength & Conditioning Workout

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

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
Speed Skill Run

During the main set of this workout you'll do several efforts at an increasing pace. Don't stress about getting the Zones exactly right at this stage, it's not easy on such short efforts. 

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

Sample Day 4
Pool Swim, Speed Endurance

These swims will build your speed endurance for race day. They feature threshold efforts with relatively 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
100 Choice easy in Zone 1

Sample Day 6
Aerobic Endurance Ride

Ride mainly in Zone 2. You should be able to maintain conversation at this intensity.

Sample Day 7
Aerobic Endurance Run

A nice steady run, mainly in Zone 2.

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