INTERMEDIATE Half IRONMAN 70.3. 10-13 hrs per wk. 16 Week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 10:28
Training Load By Week
Average Weekly Training Hours 10:28
Training Load By Week

A great choice for triathletes who work 9 'till 5. Get in peak shape for your IRONMAN 70.3 distance event with three swims, three rides, three runs and a strength workout each week.

This plan uses Training Peaks Workout Builder so you have the option of uploading the workouts to your devices. You can train using HR, Feel, Power or Pace.

"My PR was 6:37 for an IRONMAN 70.3 before your training plans, then 4:59 on the last one, all I can say is thanks!!!" Richard Lonsdale, 52, October 2016."


• 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 several races into your plan


You can start this plan any Monday. There are usually ten workouts per week, consisting of 3 swims, 3 cycles, 3 runs and a strength workout. There is a semi-recovery day each week and an active recovery period every fourth week to help your body adapt and recover. To be successful with this plan you should have at least a year of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Email the coach:

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our plans for all triathlon distances. 


Sample Day 1
Pool Swim, Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. They will ensure you can comfortably cover the distance on race day and still have energy leftover for the bike and run.

Warm Up:
4x75 as (25DRILL*/50FC easy) +10secs rests, 200PULL in Zone 2 +15secs rest,
4x50 as (25DRILL/25FC) +10secs rests.

4x250FC as...
(150 in Zone 2, 50 in Zone 4, 50 in Zone 2) 
+30secs rests.

-- 60secs bonus rest --

4x100PULL as (50 in Zone 2, 25 in Zone 4, 25 in Zone 2) +15secs rests.

-- 30secs bonus rest --

3x100FC as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +20secs rests.

Warm Down:
200 easy mixed strokes in Zone 2

Sample Day 1
Easy Run

Easy/steady run in Zone 2. You should be able to talk at this pace.

Sample Day 2
Bike Torque Session

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.

10mins in a big gear at 50rpm in Zone 3 +60secs easy spin recovery in Zone 1.

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

8mins in a big gear at 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.

7mins at 80rpm in Zone 3 +60secs easy spin recovery in Zone 1.

6mins at 90rpm in Zone 3.

Warm Down:
5mins in Zone 2, normal cadence.

Sample Day 3
Threshold Pyramid

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:
10mins in Zone 2,

4mins in low Zone 4 +30secs in Zone 1,
5mins in upper Zone 3 +30secs in Zone 1,
6mins in low Zone 4 +2mins in Zone 2,
5mins in upper Zone 3 +30secs in Zone 1,
4mins in low Zone 4 +30secs in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 3
Pool Swim: Speed Endurance

These swims will build your speed for race day. The include threshold efforts with relatively short rest periods. 

All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15secs rest,
300 alternating (25FC with FISTS/75FC).

10x100 alternating (100FC/100PULL) in Zone 4 +15secs rests. 

300 as (25KICK, 50 PULL) +30secs rest
300 as (25DRILL, 50 FC)

Sample Day 4
Aerobic Speed Session

These sessions develop your running speed while using oxygen (hence 'aerobic'). The idea is to keep the volume of your main session to around 5km and your pace at around your best for 3km.

Warm Up:
- 15 mins steady run in Zone 2.

2x(10x30secs in low Zone 5) with 20secs rest between reps and 4mins jog recovery between the two sets.

Warm Down: 
5mins easy jog in Zone 2

Sample Day 4
Pool Swim: Endurance/Technique

These sessions will increase your endurance and feel for the water. They'll also help your legs recover from some of the high intensity runs and rides. 

Warm Up:
6x75 in Zone 2 as (25DRILL*/50FC** easy) +20secs rests.

400FC in Zone 2 +20 secs rest,
300PULL in Zone 2 +15 secs rest,
200FC in Zone 2 +10 secs rest,
100PULL and optional hand paddles in Zone 2. 

Warm Down:
All in Zone 2.
300 as (50DRILL*/50FC**) +30secs rest,
6x75 as (50FC, 25BACK) + 10secs rests.

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: