INTERMEDIATE IRONMAN 70.3. Sunday Race. 12 Week. UPLOADABLE WORKOUTS (Heart Rate)

Average Weekly Training Hours 09:20
Training Load By Week
Average Weekly Training Hours 09:20
Training Load By Week

Designed for intermediate level triathletes, this 12 week plan will build your speed and endurance for an IRONMAN 70.3 distance event. The bike and run workouts are based on heart rate and can be uploaded to training devices including Garmin, Zwift and TrainerRoad.

"My PR was 6:37 for an IRONMAN 70.3 before your training plans, then 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 author

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

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

• Monthly email training advice newsletter

IS THIS PLAN FOR YOU?

You can start this plan on any Monday or set it to end on your race day. This version is for people who's target race is on a Sunday. 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)

QUESTIONS?

Please visit myprocoach.net or email the author: phil.mosley@myprocoach.net

AUTHOR

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

NEED A SLIGHTLY DIFFERENT PLAN?

- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our 130+ plans for all triathlon distances. 

 

Sample Day 1
0:50:00
2100m
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:
300FC in Zone 3 +5secs rest,
50KICK with float in Zone 2 +5secs rest.
300PULL in Zone 3 +15secs rest,
50KICK with float in Zone 2 +15secs rest,
300FC 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 1
0:52:00
76.2TSS
Run Threshold Efforts

Warm Up:
10mins easy run in Zone 2.
3x1min as (10secs in Zone 4, 50secs in Zone 2)

MAIN SET:
5x5mins in low Zone 4 +60secs recovery in Zone 1

Warm Down:
10 mins easy Zone 2 jog or run/walk

Sample Day 2
0:53:00
77.8TSS
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).


MAIN SET:
6x3mins in upper Zone 4 +2mins rests in low Zone 2.

Warm Down:
10mins in Zone 2

Sample Day 3
0:39:00
44TSS
Speed Skill Run

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

MAIN SET:
-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 3
0:55:00
2300m
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:
5x100 in Zone 4 to 5 +30secs rests,
REST 60secs,
8x50 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
0:45:00
Home or Gym Strength & Conditioning Workout

Warm Up:
5mins light CV exercise in Zone 2 (such as run, bike or rowing machine)

Main Set:
- One leg squat in front of mirror. As many as you can do with good form - stop before soreness. One set. Hold light dumbbells once you can do 20 easily.
- Single calf raise (1 set of as many as you can but stop before soreness sets in). Add dumbbells once you can do 20 easily.
- Reverse lunge in front of mirror. Add dumbbells once you can do 20 with good form.
- Front plank (1 rep only - as long as you can hold)
- Side plank (1 rep only - as long as you can hold on each side)
- Slow Press Ups (2 sets, as many as you can)
- Pull Ups (2 sets, as many as you can)


Warm Down:
Static stretches: calves, hamstrings, quads, glutes, adductors. 20-30secs each.

Sample Day 4
1:02:00
87.3TSS
Bike Threshold Efforts

These workouts will gradually progress, and should be done at your 1 to 2 hour time trial pace.
Warm Up
6mins easy in Zone 2.
4mins as (10secs in Zone 4, 50secs in Zone 2)


MAIN SET
12, 10, 8, 6, 4, 2 mins all in upper Zone 3 to low Zone 4 +60secs rests in Zone 1.


Warm Down
5mins easy spin down in Zone 1 to 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.

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