Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 20 Weeks (9-12 hrs/wk).

Average Weekly Training Hours 08:57
Training Load By Week
Average Weekly Training Hours 08:57
Training Load By Week

An IRONMAN 70.3 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 9:20 -11:40hrs training per week!

Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" - Richard Lonsdale, 52, October 2016 -

"Thank you for the Intermediate 70.3 plan. This was my first cycle event and it was only my third running event. I surpassed all my expectations, completing in 5hr 27m. Not bad for a 47 yr old first timer! The structured program made the training more interesting and I never would’ve got so fit without it" ​- Roy Byres 16th June 2018 -

More Testimonials >

Is This Plan For You?

There are 2 swims, 2-3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, Feel, Power or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -1
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Sample Day 3
Pool Swim, Aerobic Endurance

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:
400FC, 100KICK, 200 PULL, 100BACK/BREAST

3 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
2 x 150FC in Zone 2 +10secs rests,
100 KICK in Zone 4 +10secs rest,
1 x 150FC in Zone 2 +10secs rest,
100 KICK in Zone 4.

Warm Down:
400 your choice in Zone 1-2.

Sample Day 4
Endurance Ride With Sub Threshold Efforts

These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.

Ride mainly in Z2. At some point (once you're warmed up) do:

3 x (10 min efforts in upper Z3 to low Z4 + 3 min recoveries in Z2).

Sample Day 4
Easy Run Off The Bike

Hop off the bike and run easy/steady in Z2.

Sample Day 5
Aerobic Endurance Run

A steady run, mainly in Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 27
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 30
Threshold Pool Swim

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

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

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

Warm Down:
200 Your choice in Zone 1-2

Phil Mosley
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.