Achieve your best ever race-fitness from 9 to 10 hours training per week!
"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.
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There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included. To commence this plan you should already be able to swim 1900m with frequent rests, ride 2hrs 15 mins and run 75 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer.
200 in Zone 2 as (100FC/100BACK).
3 x 500FC in Zone 3 to 4 with 60secs rests.
Alternate each of the three intervals like this:
3. FC with optional fins
200 Your choice in Zone 1-2
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.
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 12 minute efforts at upper Z3 to low Z4 with 3-minute recoveries in Z2.
Easy/steady run in Z2.
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.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Nov-IM703-16
15 mins in Z2.
10 x (60 secs in Zone 4 + 60 secs in Z2).
5 mins in Z2.