NOVICE IRONMAN 70.3. 12 Week. Workout Builder Optimized (HR). SUNDAY RACE.

Average Weekly Training Hours 06:51
Training Load By Week
Average Weekly Training Hours 06:51
Training Load By Week

Designed for Novice IRONMAN 70.3 triathletes, this plan will build your speed and endurance for your target event. The bike and run workouts are based on heart rate and can be uploaded to your devices including Garmin, Zwift & TrainerRoad.

Let me express my thanks for guiding me through 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


• Email access to the author

• Workout Builder Optimized! Upload each day's workout to your training device.

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter


You can start this plan on any Monday or set it to end on race day. This version is for people who's target race is on a Sunday.  Generally there are 7 workouts per week, consisting of 2 swims, 2 cycles, 2 to 3 runs and a strength workout. Every fourth week is an active recovery period with less training to help your body adapt. To be successful with this plan you would ideally have around six months of triathlon experience.

• Screenshot of the first 2 weeks (JPG)

• Screenshot of the hardest 2 weeks (JPG)


Please visit or email the author:


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


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Sample Day 1
Pool Swim: Technique

These technique swim workouts should never feel too hard. Their purpose is to help improve your stroke and feel for the water.
Warm Up:

(200FC in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest,
200PULL in Zone 2 +20secs rest,
50DRILL* in Zone 2 +20secs rest)
Repeat once.

Main Set:
Some slightly harder efforts in this section:
200FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
200PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
200FC in Zone 3.

Warm Down:

Relax and take it easy for this section:
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
50DRILL in Zone 2 +20secs rest,
50FC in Zone 2 +20secs rest,
100 as (50BACK/50BREAST) in Zone 2.

Sample Day 2
Bike Speed Skill Session

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
10mins easy Zone 2
5mins as (10secs in Zone 4, 50secs in Zone 2).

5x3mins in upper Zone 4 +2mins rests in low Zone 2.

Warm Down:
10mins in Zone 2

Sample Day 3
Speed Skill Run

Warm Up:
15mins easy, chatting pace, zone 2.

-1 minute in upper Zone 3,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in upper Zone 4,
-1 minute easy jog in Zone 1 to 2,
-1 minute in low Zone 5,
-1 minute easy jog in Zone 1 to 2,
-1 minute in mid Zone 5.

Warm Down:
15mins easy, slow jog, chatting pace.

Sample Day 4
Pool Swim: Speed Skill

These swim workouts focus on higher intensity swimming. And maintaining good technique at higher speeds. 

Warm Up:
200 as (FC/BACK/BREAST/FC) all in Zone 2.
2x50FC DRILL* in Zone 2 +5secs rests,
2x50PULL in Zone 2 +5secs rests,
2x50FC DRILL* in Zone 2 +5secs rests,
2x50FC in Zone 2 +5secs rests.

8x50FC BUILD (each rep slightly faster than the one before) +15secs rests.

Main Set:
4x100 in Zone 4 to 5 +30secs rests,
REST 60secs,
4x50 in Zone 5 +30secs rests.

Warm Down:
All in Zone 2...
2x50BACK +5secs rests,
2x50BREAST +5secs rests,
2x50KICK +5secs rests,
2x50FC +5secs rests.

Sample Day 4
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 6
Aerobic Endurance Run

Run in Zone 2, nice and easy. This shouldn't feel too hard. If it does, you're going too fast.

Sample Day 7
Aerobic Endurance Bike Workout

Ride outside mainly in Zone 2. 

Or if you can't for any reason, do this shorter indoor bike workout instead:

Warm Up:
Ride easy for 15mins in mid Zone 2.

9x5mins at the top end of your Zone 2, with 60secs rests in Zone 1.

Warm Down:
10 mins easy in low Zone 2 or Zone 1

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.

I am always available to answer any questions you may have about your plan.