ADVANCED IRONMAN 70.3. 12-15 hrs per week. 16 Week. Workout Builder Optimized. SUNDAY RACE.

Average Weekly Training Hours 11:47
Training Load By Week
Average Weekly Training Hours 11:47
Training Load By Week

For experienced athletes ready to reach a higher level. Peak for your key IRONMAN 70.3 distance event with 9-11 workouts per week, including two big weekend rides and a midweek long-run. This plan utilises Training Peaks "Workout Builder" so you have the option of uploading workouts to your devices and using power or pace.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall, 7th in AG and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015

WHAT'S INCLUDED?

• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate other races into your plan

IS THIS PLAN FOR YOU?

You can start this plan any Monday or simply set it to end on your race day. This version is for people who's target race is a Sunday. There are 9 to 11 workouts per week, with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is designed to help your body adapt and recover. There is a long run in mid-week and two rides at weekends. To be successful with this plan you should have at least 18-months experience of triathlon.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the harder 2 weeks (JPG)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:43:20
61.7TSS
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence 'aerobic'). The idea is to keep the volume of your main session to around 5km and your pace at around your best for 3km.
Warm Up:
- 15mins steady run in Zone 2.

MAIN SET:
2x(10x40secs in Zone 5) with 20secs rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 1
1:00:00
2500m
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. We'll also include technique work. 

Make sure you read the instructions attached to Day 1, so you know what the abbreviations mean. 

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

MAIN SET:
4x200FC as...
(100 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

4x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 2
0:43:00
48.1TSS
Threshold Pyramid

These short bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
10mins in Zone 2,

MAIN SET:
4mins in low Zone 4 +30secs in Zone 1,
5mins in upper Zone 3 +30secs in Zone 1,
6mins in low Zone 4 +2mins in Zone 2,
5mins in upper Zone 3 +30secs in Zone 1,
4mins in low Zone 4 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 2
0:55:00
2300m
Pool Swim: Speed Endurance

These swims will build your speed for race day. We'll start off fairly easy and build up gradually. 

Make sure you read the instructions attached to Day 1, so you know what the abbreviations mean.


WARM UP:
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).


MAIN SET
10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

WARM DOWN:
300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 3
1:15:00
105.4TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Preferably off road. You should be able to maintain a conversation at this intensity.

Sample Day 4
0:55:00
2200m
Pool Swim: Endurance/Technique

A steady swim session at a relatively low intensity. The aim is to increase your endurance and improve your technique. It's also a good form of recovery from hard running sessions. 

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

MAIN SET:
400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

Sample Day 4
0:40:00
55.3TSS
Aerobic Run

Easy/steady run in Zone 2.

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.

I am always available to answer any questions you may have about your plan.