Intermediate IRONMAN 70.3. 16 Week. 10-12 hrs per week. Includes email access to coach.

Average Weekly Training Hours 09:15
Training Load By Week
Average Weekly Training Hours 09:15
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.

"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?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more

• Full lifetime access, including upgrades

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. Later in the plan there are brick workouts and 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.



Full Coach Biography

Need A Different Plan?

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Sample Day 1
Strength & Conditioning Workout

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

Sample Day 1
Endurance Pool Swim

These sessions are done at lower intensities. 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.
200FC, 50DRILL, 200FC, 50DRILL +15secs rest.

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:
In Zone 2: 
100FC, 50DRILL, 100FC, 50DRILL

Sample Day 2
Speed Skill Bike

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.

15mins in Zone 2

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

5mins in Zone 1-2

Sample Day 3
Speed Skill Run

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

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

Warm Down
5 mins in Zone 1-2

Sample Day 4
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.

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 4
Threshold Pool Swim

These swims involve threshold efforts with relatively short recoveries. They develop your ability to sustain a fast pace for longer.

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

Main Set:
4 x 500 FC in Zone 3 to 4 with 45 secs 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

Sample Day 6
Easy Run Off The Bike

Hop off the bike and run easy/steady 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.

For help finding your plan, email me: or visit