18-Week 70.3 Paired With Crossfit 3x a week Intermediate

Average Weekly Training Hours 10:21
Training Load By Week
Average Weekly Training Hours 10:21
Training Load By Week

This plan is for an athlete that is wanting to compete in a 70.3 and also use Crossfit as a means of strength training three times a week. The plan itself will build up to 14 hours 30 minutes at the biggest week, this includes three hours of Crossfit. The swims in this plan start at 1,600 yards and max out at 4,200 yards. This plan starts out with two weeks of base training and then ramps up slowly and peaks twice before the race in order to allow the body to adapt to the intensity. Crossfit is not listed on the plan starting two and half weeks out from the race in order to help taper the body for the race. There are periods where the plan shifts from three times a week to two times a week for recovery. Each week comes with a set of notes that prepares the athlete for the coming week and there is a document attached to one workout that allows them to set their zones up accordingly to use during the plan.

Sample Day 1
1:00:00
Crossfit @ your Box

Document your workout and weights you used here along with times for WOD's.

Sample Day 2
1:00:00
1280m
25TSS
1.4 - Slow Increase

200 Warm up -- 100 Kick with board 100 Kick with fins, no pulling --- Main Set, 3 rounds, 15s rest 100 as: 25 Fast, 75 Easy 200 as: 50 Fast, 150 Easy -- 100 Cool down

Sample Day 3
1:00:00
Crossfit @ your Box

Document your workout and weights you used here along with times for WOD's.

Sample Day 4
1:00:00
1.0 | Open Ended Treadmill Workout

This workout is not meant to be completed. This workout is to find your maximum sustainable heart rate. Once you reach a point you can no longer sustain in the workout, simple reduce the treadmill back to a walking pace for 5-10 minutes to get your HR down and call it a day. I do not expect you to complete the entire workout. Just record how far you got through the workout and I'll calculate your zones off of this.
++++++++++++++++++++++++++
5 minutes @ 5.0 MPH
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Warm up:
--
1 Minute @ 7.5 MPH
2 Minutes @ 5 MPH
1 Minute @ 8 MPH
1 Minute @ 4.5 MPH
+++ Drink some water now +++
Main Set:
3 Minutes @ 5 MPH
3 Minutes @ 5.5 MPH
3 Minutes @ 6.0 MPH
3 Minutes @ 6.5 MPH
3 Minutes @ 7.0 MPH
3 Minutes @ 7.5 MPH
3 Minutes @ 8.0 MPH
3 Minutes @ 8.5 MPH
3 Minutes @ 9.0 MPH
3 Minutes @ 9.5 MPH
3 Minutes @ 10.0 MPH
3 Minutes @ 10.5 MPH
4 Minutes @ 11 MPH
4 Minutes @ 11.5 MPH
6 Minutes @ 12 MPH

Sample Day 5
1:00:00
Crossfit @ your Box

Document your workout and weights you used here along with times for WOD's.

Sample Day 6
1:00:00
1.0 - Outside Ride

Easy hour outside, keep cadence greater than 80 RPMs.

Sample Day 6
0:15:00
.25 - HARD

2 Minutes Easy running off the bike
13 minutes Hard. Really Push the pace.

Terry Wilson
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Coach Terry Wilson

I coach athletes independently allowing me to set my own prices competitively and the athletes are always benefiting. Approximately 100% of my athletes are remotely coached. I'm pursuing my degree in Kinesiology and will be going after my Masters in 2020.