Intermediate Athlete 16-Week Ironman 70.3 Training Plan

Average Weekly Training Hours 09:54
Training Load By Week
Average Weekly Training Hours 09:54
Training Load By Week

This is a 16 week plan designed for an intermediate Athlete that has been competing in Ironman 70.3 races for at least 1 year. This plan is designed for the athlete that is ready to stop finishing 70.3 and ready to start racing the 70.3 distance! It has a minimum of 7 hours and a maximum of 14 hours per week. Every 4th week is a recovery week. This plan is designed for an athlete that is already able to swim for 1 hour, cycle for 2 hours, and run for 1.5 hours. This plan assumes that the athlete has already started some base work and is ready to start building in intensity and volume. For this plan, testing will be done on week 4. Testing is an important part of training that will help you readjust heart rate and power zones to promote further improvement. This plan uses Joe Friel Heart Rate zones and Andrew Coggen's Power Zones. Although I would recommend it, a power meter is not necessary. I've written the cycling workouts to include both heart rate zones and power zones. Both of these can be calculated, based on the testing in week 4, within Training Peaks under the settings/zones section within your personal profile. Throughout this training plan email me coachjacob@empowertri.com or check our website (www.empowertri.com) for more resources or to learn more about my coaching philosophy and training plans.

Sample Day 2
0:45:00
1646m
Z-4 Threshold Swim-1

Warm-up
200 swim. Usually after 5-10 minutes of dynamic stretching on the deck.
Drill Set
6 x 50 drill
3 x 100 Swim/Kick 1st 100 (25 kick/75 swim) 2nd 100 (25 swim/50 kick/25 swim) 3rd 100 (75 swim/25 kick)
Main Set
6 x 100 RPE of 7-8 or HR in Zone 4
Warm Down:
200 easy swim - Can incorporate some stroke (e.g. backstroke or Breast)
Total: 1800

Sample Day 2
1:00:00
20mi
Cadence Variation Intervals

5 Min Warm Up
3 x 30 sec @ 120 rpm/30 sec Recovery Interval
4 x 1 Min One leg drill. Eliminate the dead spot in your pedal rotation.
Main Set:
10 minutes, alternate 1 min Z-2 x 1 min Z-3
15 minutes @ 80 rpm Z-3
5 Min Recovery
15 minutes @ 90 rpm Z-3
5 Min Recovery
15 minutes @ 100 rpm Z-3
Warm Down:
5-10 minutes

Sample Day 3
0:50:00
Z-4 16 x 1 Minute Intervals

Warmup:
2 Minutes in HR Zone 1 or <55% FTP
1 Minute in HR Zone 2 or 56-75% FTP
2 Min increasing to HR Zone 3 or 76-90% FTP
One Leg Drills:
1 x 1 Min Right Leg
1 x 1 Min Left Leg
1 x 1 Min Right Leg
1 x 1 Min Left Leg
3 x 30 sec Hard with 30 sec recoveries
90 Seconds easy peddling
Main Set:
16 x 1 Minute Intervals w/ 1 Minute recovery between each interval
Push the work intervals up to HR zone 4 or 99-105% FTP
Warm Down:
5 Minutes 5 Minutes of easy peddling.

Sample Day 4
1:00:00
4mi
6 x 800s or 1/2 Mile Intervals @ Zone 4

Warm up: 6 Minutes
6 minutes of easy running into faster, relaxed pace run ( do not exceed zone 4)
Main set: Approximately 45 minutes
6 x 800 in zone 4 with equal amounts of rest between each.
e.g. if you run an 800 in 4 minutes you should follow by 4 minutes of rest (walking/jogging).
The goal for these 800s is to keep them fairly consistent withing 5-10 seconds.
This will help with pacing and muscular endurance
Warm down: 4-5 minutes
1 x 800 jogging and walking
Follow with 10-15 minutes of static stretching.

Sample Day 4
0:30:00
1234m
Technique Set-1

Warm-up 200 swim. Usually after 5-10 minutes of stretching on the deck. Drill Set 5 x 50 Drill Kick Set 2 x 50 Kick with fins -no board. Face down look up to breathe. Practice getting back to neutral swim (floating) position after each breathe Main Set 4 x 100 Focusing on DPS on every 100. Goal toward 14 strokes per link Swim Set 1 x 200 Pull Focus on DPS Warm Down 100 - 200 swim Easy Recovery Total: 1350 yds.

Sample Day 5
1:00:00
2652m
70.3 Tempo Intervals

Warm-up
200 swim. Usually after 5-10 minutes of stretching on the deck.
Drill Set
10 x 50 Drill
Kick Set
4 x 50 Kick with fins -no board. Face down look up to breathe. Practice getting back to neutral swim (floating) position after each breathe
Tempo Set
8 x 200 Tempo Set: Select a pace that you can sustain for eight 200s. 20-30 sec rest in between
Speed Set
4 x 50 Fast 10 sec rest.
Warm Down
100 - 200 swim Easy Recovery
Total: 2900 yds.

Sample Day 5
0:30:00
S & E

Warm up: Jog - 5 minutes followed by dynamic stretching (Elbow to knee lunges, Arm swings, Jumping Jacks) Glute Bridge (3 sets x 15 sec. holds) Main Set: One leg Squat no weights - 3 sets, 15 reps, Rest 10 secs. Side Steps - 3 reps, 5 steps each direction, Rest 10 secs. Cable Drive Back -2 sets, 15 reps, Rest 10 secs. Dumbbell Bench press - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Lat Pull Down - 3 Sets, 15 reps at 40-60% RM, Rest 10 secs. Deep Swimmer's Press - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Bent over Row - 3 sets, 15 reps at 40-60% RM, Rest 10 secs. Core: Scissor Kicks - 3 sets, 15 reps Plank - 3 sets, 1-2 min Medicine Ball Twist - 3 sets, 15 reps Warm down: 5-10 minutes of static stretching

Jacob Brickman
|
Empower Triathlon

At Empower Triathlon, we strive to empower athletes to reach fitness and race goals this season and exceed them the next. We believe that adult endurance sports are a lifestyle that can and should last a lifetime. Through sustainable gains, athletes can reach their goals through steady progression and exceed their goals through consistent training. There are no limits. There are no short cuts.