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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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.
10 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
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.
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.
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.
15 mins in Zone 2.
6x90secs in Zone 5.
With 90sec recoveries in Zone 1-2.
10 minutes jog in Zone 2.
This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.
5mins in low Zone 2
These swims will build your speed for race day. They feature hard efforts with frequent rests.
200FC in Zone 2
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.
100BACK/BREAST/PULL all in Zone 1.
Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity.