Intermediate IRONMAN 70.3 Winter Base Training. 9-10 hrs per wk. 12 Week. Workout Builder Optimized

Average Weekly Training Hours 08:44
Training Load By Week
Average Weekly Training Hours 08:44
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 coach access


• Flexible schedules with moveable drag & drop workouts


• Easy to understand guidelines on How To Use Your Training Plan.


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. This plan is similar to weeks 9 to 20 of our 40 Week Intermediate Ironman 70.3 plan. After completing 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.


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
0:45:00
2200m
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. 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

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
0:52:00
65.9TSS
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:

5 mins in low Zone 2, 
5 mins in mid Zone 2,
5 mins in upper Zone 2.

MAIN SET:
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.

Warm Down:
5mins in Zone 2

Sample Day 3
0:43:00
58.5TSS
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:
15 mins in Zone 2.
Main Set:
6x90secs in Zone 5.
With 90sec recoveries in Zone 1-2.
Warm Down:
10 minutes jog in Zone 2.

Sample Day 4
1:02:00
51TSS
Aerobic Endurance Bike (optional)

This workout works well on an indoor bike trainer. It's not supposed to be high intensity, so keep a lid on this one.

Warm Up:
10mins in Zone 2.
5mins as (20secs in Zone 3, 40secs in low Zone 2).

MAIN SET:
8x5mins at the top end of your Zone 2, with 60secs recoveries in low Zone 2.


Warm Down
5mins in low Zone 2

Sample Day 4
0:45:00
2000m
Pool Swim, Speed

These swims will build your speed for race day. They feature hard efforts with frequent rests.
Warm Up
200FC in Zone 2

Main Set
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.

Warm Down:
100BACK/BREAST/PULL all in Zone 1.

Sample Day 6
2:30:00
122.5TSS
Aerobic Endurance Ride

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

Phil Mosley
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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.

Feel free to email any questions you may have: info@myprocoach.net