IRONMAN 70.3 Training Plan (Experienced, 24 Weeks), Starts Any Monday, Exportable Workout Files

Average Weekly Training Hours 09:03
Training Load By Week
Average Weekly Training Hours 09:03
Training Load By Week

Our Plan. Your Courage & Commitment. Success!

When you cross the finish line of an IRONMAN 70.3® or other half distance triathlon, you've accomplished something very special.

enduranceworks david glover ironmanDesigned for EXPERIENCED triathletes who have completed multiple Half IRONMAN races, the primary goal of this training plan is to prepare you to EXCEL in YOUR race.

Crafted by USA Triathlon-certified coach and former pro triathlete David Glover, MSE, MS, CSCS, this plan encapsulates his passion for the sport, his experience from dozens of Half and Full IRONMAN distance finishes (5 overall wins, 8:51 PR at IRONMAN distance) and his success coaching hundreds of triathletes.

Starting 24 weeks before your goal race, this plan progresses through one prep period, three base periods and one build period (13.5 hrs max per week) prior to peaking and tapering. Each week typically contains 3x swims, 3x bikes and 3x runs plus 1 BRICK run. You will build up to: 3,000 yards (or meters) swimming, 3.5 hrs biking and 2 hrs running. Your long ride is Saturday, long run is Sunday and off day is Monday.

This structured workouts in this plan allow you to export workout files from TrainingPeaks to most indoor training applications and many Garmin devices. Swim works are based on % of lactate threshold pace while bike and run workouts are based on % of lactate threshold heart rate (LTHR). Although not necessary, we recommend using a heart rate monitor in conjunction with perceived effort; you may use a power meter for the bike workouts as well.

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 300 meters or yards continuously
• Bike: 60 minutes
• Run: 45 minutes

Purchase of this plan includes our comprehensive 40+ page Triathlon Training Guide, which explains how to use your training plan plus email access to David Glover at any time for questions that you may have about this plan.

For more information about this plan, please DOWNLOAD the Description Document.

Questions? Please visit us on the web at or email David directly at:

Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running RacesĀ (from 5k to marathon), too.

coaching certifications

Please note:
• This training plan starts any Monday and can be set to end on race weekend.
• You can reuse this training plan for future races.
• IRONMAN®, IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
Swim Test

Perform "Swimming Field Test" at: to perform you test and calculate your swim pace training zones.

View swim drill videos:

Sample Day 2

Z2. Include6x 30" (seconds) pick ups mixed in - accelerate to a fast cadence (without bouncing in the saddle)

Sample Day 3
Steady Run

5' Z1 warm up with 4 x 10-15" (seconds) strides in the warm up. Strides are quick accelerations (but not all out) to fire fast twitch muscle fibers.

20' Z2 Nice and smooth. Keep upper body relaxed.

5' Z1

Sample Day 4
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 5
Easy Run

20' Z1/Z2 - nice and relaxed

Sample Day 5

Warm Up:
100 Z1 easy Choice, r10s
2x 100 Float Kick Drill, r10s
4x 25 FR Z3 (quick arm turnover), r10s

Main Set
300 FR Z2 with pull buoy, r30s
6x 50 FR steady Z2 (hold same pace for all), r10s
300 FR steady Z2 with paddles, r20s
4x 50 FR (25 Z4 Fast, 25 Z1 Easy), r15s

Cool Down:
300 FR Z1 easy with pull buoy - focusing on long, gliding strokes.

View swim drill videos:

Sample Day 6
Long Ride

Warm Up:
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.

50' Z2 steady ride. Include 4 x 60" (seconds) Z3 standing mixed in.

10' Z1 at 90+ rpm easy gear

Make a note of what you eat and drink during your ride.

David Glover, MSE, MS, CSCS

Triathlon training plans for all triathlon distances from Sprint to IRONMAN for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and in-depth webinars.

Specialties: IRONMAN 70.3 and IRONMAN Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.