Advanced IRONMAN 70.3. 16 Week. 12-14 hrs per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 11:06
Training Load By Week
Average Weekly Training Hours 11:06
Training Load By Week

For experienced athletes ready to reach a higher level. This plan takes you right up to IRONMAN 70.3 race day with 9 to 11 workouts per week.

This plan uses Workout Builder which gives you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc. You can train using HR, Feel, Power or Pace.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. 7th in Age Group 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? 

• Get 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 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 an active recovery week. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-months experience of triathlon. You can start this plan any Monday.

• 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 Intermediate 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

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans

- Browse all our plans

Sample Day 1
0:38:00
52.9TSS
Speed Workout

During the main set of this workout you'll do several efforts at a hard pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at high intensity.

Warm Up
15mins in Zone 2

MAIN SET:
18mins alternating (2mins in Zone 5, 60secs in Zone 1).

Warm Down
5 mins in Zone 1-2

Sample Day 1
1:00:00
2500m
Threshold Pool Swim

These swims will build your speed endurance for race day. 

Warm Up:
300 in Zone 2 as (200FC/100BACK/BREAST/KICK).


Main Set:
4 x 500 FC in Zone 3 to 4 with 60secs rests. 

Alternate each of the four intervals like this:
1. FC
2. PULL
3. FC with optional fins
4. PULL

Warm Down:
200 Your choice in Zone 1-2

Sample Day 2
0:56:00
61.8TSS
Cycle Speed, Six Of The Best

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:
15mins in Zone 2

MAIN SET:
6 x 3 mins in upper Zone 4 with 3 minute recoveries in Zone 1.

WARM DOWN:
5mins in Zone 1-2

Sample Day 3
1:40:00
141.5TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Chatting pace.

Sample Day 3
0:40:00
1700m
Recovery Pool Swim

These sessions are carried out at lower intensities focusing on technique to improve efficiency and allowing your body some recovery.

All in Zone 2.
50BREAST/BACK
100FC
200PULL
300FC
400PULL
300FC
200PULL (optional hand paddles)
100FC (optional fins)
50BREAST/BACK

Aim for 10 secs rest per 100 increment. EG: 5secs for a 50, 20secs for a 200 etc.

Sample Day 5
1:10:00
3200m
Endurance Pool Swim

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. 


Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.


MAIN SET:
8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests,
8x50FC in Zone 3 +5secs rests.


Warm Down:
2x (100FC, 50DRILL, 100FC, 50DRILL) +15secs rest.

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.

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