Inter 70.3 16 week plan includes email access to Coach, 7-14 hrs per week, reusable, HR based

Average Weekly Training Hours 08:44
Training Load By Week
Average Weekly Training Hours 08:44
Training Load By Week

This 16 week plan will help any Intermediate triathlete who has already completed a HIM and is looking for a more competitive time/placing

Training plan outline
The plan is broken into 8 weeks of base training, 6 weeks of build and a 2 week taper (including a 3 week progression and 1 week recovery cycle)

Typical training week
On avg the plan works off a basis of 3 swim sessions, 3 run and 3 bike sessions in a typical week - with the hourly training load ranging from 7 - 12 hours a week with 2 rest days

**NEW** Run and bike sessions updated to allow upload to a compatible GPS device - so no need to remember session details - you just follow the real time instructions!!

Each swim/cycle/run session is clearly laid out in terms of what the athlete needs to do and when best to do the sessions and is based primarily on HR zones that the athlete should train in

What do you get in this plan
• Email access to the author
• PDF guides on “How To Use Your Training Plan” and “Swim drills”
• Training zones using feel, heart rate, power or pace

Click here if you have questions about the plan you would like answered and I will get back to you asap

Click Click here for testimonials

Sample Day 2
Speed set -- 100 intervals --

Warm Up [200, 200 total]
200m = 100 freestyle, 100 backstroke,

Pre set [200, 400 total]
Single arm: 4 x 50 (1&3 Left, 2&4 right), 20s Rest

Main Set: [1200, 1600 total]
12 x 100 MODERATE - HARD PACE, 30s Rest

Cool down: [200, 1800 total]
200 backstroke

Sample Day 2
VO2 Max w/ 4 x 1000m @5km race pace jog 2min between

V02 sessions take the form of a medium run with short/sharp bursts throughout (5km pace) - the efforts in this run will be only 1km each and will have a 2min jog imbetween each

Sample Day 3
Strength Turbo

Turbo sets are a great way to improve cycling and stroke efficiency as you remove the other variables such as road surface, weather and traffic!

This set focuses on increasing your cycling strength - great for climbing or even better raw power on the flats

warm up: 10 min progressive

Spins Ups: 5 x (30s @120+ rpm, 1:30 easy)

Over-geared NB watch cadence!
10mins Over-Geared, ~Zone 3 @60-70PRM
3mins easy @90 RPM

Upper body perfectly still. Heart and lungs should be ok, but legs are feeling it a bit.

5 min cool down and stretch

Sample Day 4
Swim session - tech/drills + endurance focus [requires Pull Buoy and Paddle]

Assumes 50 m pool - please adjust lengths accordingly to ensure distance covered

Option to download/print off session detail to bring to pool from paper clip in top right corner
Warm up [200m, 200m Total]
200 warm up - 100 free style, 100 back stroke,

Drills [6 lengths i.e. 300m, 500m Total]
(check youtube doc for links to demos if unsure of drill specifics]
1 - 2 - single arm (Left)
3 - 4 - single arm (Right)
5 - 6 - fist

Main [1000m, 1500m Total]
5 * 200 m
1st 200m without paddles and PB
2nd 200m with paddles and PB
3rd 200m without paddles and PB
4th 200m with paddles and PB
5th 200m without paddles and PB

Take 30 secs rest imbetween each 200 and work to try and maintain the same feel between 2 different versions - ideally you should be always in the range of 5 - 10 secs for each 200 (paddles and PB elements will be faster)

Cool down [200m, 1700m total]
200 m back stroke easy

Total session distance = 1700

Sample Day 4
Tempo run

Tempo runs are an excellent way for runners to work on building their speed and strength. They are runs that are done at a steady effort level, usually just a little slower than your 10K race pace.

Sample Day 6
Run test

NB needs Garmin and HR monitor as I am looking for data points to plot zones on going forward

Please ignore the target distance - this is for my tracking purposes - the actual distance will be determined by you

Best done on flat out and back course
Warm up gently for 10 mins (including stopping to stretch hamstrings/calves/glutes)

For the actual test I want you to accelerate to a tempo which you believe you can sustain for 30 min continuous running, but not longer. This should feel difficult!

10 min warm down please

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link

Sample Day 7
Long bike endurance focus

Steven Moody Triathlon Ireland Coach of the year 2017
SMart endurance solutions

During a successful corporate career, Steven amassed over 15 years experience in endurance sports racing, including 7 full IM full finishes to date and a 70.3 World championship qualification.

Now a full time coach (TP level 2, Ironman U certified and Triathlon Ireland coach of the year award winner), Steven specialises in helping time crunched triathletes and runners realize their goals.

See for sample client feedback