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
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• Drag & drop your workouts to match your personal availability.
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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.
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.
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.
200FC in Zone 2,
100 as (breast/back) in Zone 2
Please click on the link below for your guide to the strength and conditioning workouts.
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.
10mins easy Zone 2.
5mins as (10secs in Zone 4, 50secs in Zone 2)
6x2mins in Zone 4 (+2mins rests in low Zone 2)
5mins in Zone 2
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.
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.
5mins in Zone 1-2
These swims will build your speed endurance for race day. They feature threshold efforts with relatively short rests.
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK alternating (50 in Zone 5, 50 in Zone 2).
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).
100 Choice easy in Zone 1
Ride mainly in Zone 2. You should be able to maintain conversation at this intensity.
A nice steady run, mainly in Zone 2.