ADVANCED IRONMAN 70.3. 8-16 hrs per week. 24 Week. Workout Builder Optimized. SATURDAY RACE.

Average Weekly Training Hours 10:57
Training Load By Week
Average Weekly Training Hours 10:57
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 the 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 Saturday. 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 4th week is lighter. 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
0:34:00
46.3TSS
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, it's not easy on such short efforts. Just aim to run each one faster than the one before.
Warm Up:
15mins easy, chatting pace, Zone 2.

MAIN SET:
-1 minute in Zone 3,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 4,
-1 minute in Zone 1,
-1 minute in Zone 5,
-1 minute in Zone 1,
-1 minute in Zone 5.

Warm Down:
5 to 10mins easy, slow jog in Zone 2, chatting pace.

Sample Day 1
0:50:00
2200m
Aerobic Endurance Pool Swim

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

Warm Up:
All in Zone 2 with 20secs rests.
200FC, 100KICK, 100FC DRILL* (see attached description), 200FC

MAIN SET:
4x200 in Zone 2 as (150FC, 50KICK) +30secs rests.

8x50FC BUILD - each 50 faster than the one before (start slow) + 15secs rests.

Warm Down:
200FC in Zone 2,
100KICK in Zone 2,
100 as (breast/back) in Zone 2

Sample Day 2
0:38:00
38.4TSS
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.  They prepare your body for longer high intensity efforts in the Base and Build phases.

Warm Up:
15mins easy Zone 2

MAIN SET:
5x2mins in Zone 4 (+2mins rests in low Zone 2)

Warm Down:
5mins in Z2

Sample Day 3
1:07:00
55.3TSS
Aerobic Endurance Bike

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:
15mins in 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
0:40:00
55.3TSS
Easy Run

A nice steady run in Zone 2.

Sample Day 4
0:50:00
2000m
Pool Swim, Speed

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:
6x75FC in Zone 2 + 20secs rests.


MAIN SET:
2x200FC in Zone 4 + 30secs rests.

2x100PULL in Zone 4 + 30secs rests.

2 x 200FC in Zone 4 + 30secs rests.

Warm Down:
6 x 75 in Zone 2 as (50FC, 25BACK) + 20secs rests

Sample Day 5
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

Phil Mosley
|
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.