ADVANCED IRONMAN 70.3. 8 Week. Workout Builder Optimized. SATURDAY RACE.

Average Weekly Training Hours 12:07
Training Load By Week
Average Weekly Training Hours 12:07
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 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 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
0:55:30
84.4TSS
Speed Workout Reps

A speed running session with hard efforts and a focus on technique
Warm Up: 
15mins easy jog in Zone 2.


MAIN SET:
5 x 5:30mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.


Warm Down:
5mins easy jog

Sample Day 1
1:15:00
3600m
Endurance Pool Swim

Warm Up:
All in Zone 2 with 20secs between sets.
200FC,
200 as (50FC/50DRILL*/50FC/50BREAST),
200 as (50PULL/50DRILL/50PULL/50BACK),
200 as (50FC/50DRILL/100FC).


MAIN SET:
400PULL in Zone 2 +20secs rest,
4x100FC in Zone 3 +10secs rests,
300PULL in Zone 2 +20secs rest,
3x100FC in Zone 3 +10secs rests,
200PULL in Zone 2 +20secs rest,
2x200FC in Zone 3 +10secs rests.
100PULL in Zone 2 +20secs rest.
2x50FC in Zone 3 +10secs rest.


Warm down:
All in Zone 2 with 10secs rests.
200 as (BACK/BREAST/FC/PULL),
200KICK,
200PULL,
200FC.

Sample Day 2
0:51:00
64.9TSS
Speed Workout. 7,6,5,4

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

Warm Up:
15mins easy Zone 2,

MAIN SET
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
5mins easy spin down in Zone 2

Sample Day 2
1:00:00
2500m
Threshold Pool Swim

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.

WARM DOWN:
All in Zone 2.
200 as (50KICK, 50PULL) +15secs rest,
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 3
2:00:00
170.6TSS
Aerobic Endurance Run

Run mainly in Zone 2, nice and steady. Preferably off road. Consume around 30 to 40g of carbohydrate per hour on all runs of 90-mins or longer. That's 1.5 to 2 gels per hour or the equivalent.

Sample Day 4
0:45:00
2000m
Easy Swim

Use this swim to help recover from yesterday's run. 


All in Zone 2 with 15 secs rests:

400FC,
400 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
400 alternating (100FC/50BACK/50BREAST)

Sample Day 4
0:35:00
48.3TSS
Easy Run

Easy/steady run in Zone 2. Your legs will be tired from yesterdays long run, so don't expect to feel super fresh today.

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.