Intermediate IRONMAN 70.3. 11-12 hrs per wk. 16 Week. Workout Builder Optimized. Re-usable

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
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. Later in the plan there are long 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.


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


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Sample Day 1
1:05:00
2800m
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. To learn about any abbreviations, check out the PDF attached to Day 1 of your plan.

Warm Up:
All in Zone 2.
200FC, 50DRILL, 200FC, 50DRILL +15secs rest.

MAIN SET:
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 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
0:56:00
61.8TSS
Cycle Speed, Six Of The Best

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 in Zone 2

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

WARM DOWN:
5mins in Zone 1-2

Sample Day 3
0:38:00
52.9TSS
Speed Workout

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

Warm Down
5 mins in Zone 1-2

Sample Day 4
0:59:00
62.5TSS
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:
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
1:00:00
2500m
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
2. PULL
3. FC with optional fins
4. PULL

Warm Down:
200 Your choice in Zone 1-2

Sample Day 6
0:20:00
27.2TSS
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.

Feel free to email any questions you may have: info@myprocoach.net