Intermediate IRONMAN 70.3. 10-12 hrs per wk. 20 Week. Workout Builder Optimized. Re-usable

Average Weekly Training Hours 09:22
Training Load By Week
Average Weekly Training Hours 09:22
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 70.3 race day with 7 to 9 workouts per week.


This plan uses Workout Builder, giving you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc.


"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."


What's Included? 


• Get your queries answered with email coach access


• Flexible schedules with moveable drag & drop workouts


• Easy to understand PDF guide on How To Use Your Training Plan.


Is This Plan For You?


There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are brick workouts and later in the plan open water swims. To be successful with this plan you should have at least 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. 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 Advanced 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
1:00:00
2400m
Threshold Pool Swim

These swims involve multiple threshold efforts with relatively short recoveries.  To learn about any abbreviations, check out the PDF attached to Day 1 of your plan.

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

MAIN SET:
4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.


Warm Down:
All in Zone 2.
200 choice,100BACK/BREAST.

Sample Day 1
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

Sample Day 2
0:46:00
54.3TSS
Speed Workout. 3x(1,2,3)

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 easy in Zone 2,


MAIN SET
1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests


Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 3
0:53:00
73.9TSS
Speed Workout Reps

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

Warm Up: 
15mins in Zone 2.

MAIN SET:
10 x 90 secs. Aim for Zone 5. +2:00 jog recoveries in Zone 1-2.

Warm Down:
5mins in Zone 2.

Sample Day 4
1:05:00
2850m
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

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


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

Sample Day 4
0:44:00
45.5TSS
Bike Torque Session (optional)

Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.

WARM UP:
10mins in Zone 2, at your normal cadence.

MAIN SET:
9mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins in a big gear, 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.

9mins at 80rpm in Zone 3.

WARM DOWN:
5mins in Zone 2, normal cadence.

Sample Day 6
3:00:00
155.2TSS
Endurance Ride With Sub Threshold Efforts

Ride mainly in Zone 2 today. You should be able to maintain conversation at this intensity. At some point (once you're warmed up) do 3x10 minute efforts at upper Zone 3 to low Zone 4 with 3-minute recoveries in Zone 2.

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