IRONMAN 70.3® Training Plan (Experienced, 14 Weeks), Reusable + Exportable Workout Files

Author

David Glover, MSE, MS, CSCS

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 3 Swim, 3 Bike, 4 Run, 2 Strength

Longest Workout

1:00 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced hr based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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 14 weeks before your goal race, this plan progresses through two 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).

Prior to using this plan, you should be able to complete the following workouts:
• Swim: 500 meters or yards continuously
• Bike: 90 minutes
• Run: 60 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.

What do our clients say? Please see their testimonials.

Questions? Please visit us on the web at enduranceworks.com or email David directly at: david@enduranceworks.com.

Training for another race distance? We also have training plans for IRONMAN Triathlons (140.6 miles) and Sprint & Olympic Triathlons plus Running Races (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).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:24
Training Load By Week
Average Weekly Training Hours: 10:24
Average Weekly Breakdown

David Glover, MSE, MS, CSCS

ENDURANCEWORKS, LLC

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® and 70.3® Triathlon, Planning Your Racing Season, Mental Skills Training and Exercise Physiology.

Back to Plan Details

Sample Day 1

1:00:00
Swim

Warm Up:
200 Easy Z1 FR - practice breathing both sides, r15s
2 x 100 Float Kick Drill, r15s

Main Set:
5x400 FR Z2 - maintain the same pace across all four (or slightly faster each one), use PADDLES on #2, #4, r45s

Cool Down:
300 easy effort non-FR

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 1

1:00:00
Bike Heart Rate Zone Test

Field test to set your training zones for the bike.

Download and follow "Cycling Field Test" protocol at http://www.enduranceworks.net/resources/ to calculate your bike training zones using power, heart rate or perceived effort.

Your training zones may change over time.

Sample Day 2

0:45:00
40.8TSS
Run with Tempo

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

Alternate 5' Z3 / 5' Z2

Sample Day 3

0:45:00
Swim Test

Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.

View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/

Sample Day 3

1:00:00
40TSS
Bike

Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.

Sample Day 4

1:00:00
Swim

Warm Up:
300 FR Z1 easy - every 3rd length Double Entry drill, r10s
4 x 25 Tarzan drill, r15s


Main Set:
100 Z2 FR with paddles, r10s
300 Z2 FR with pull boy, r10s
200 Z2 FR, r10s
400 Z2 FR, r30s
400 FR start easy and build up to Z3, r30s
200 Z3 FR, r15s
300 Z3 FR, r15s
100 Z3 FR, r15s

4x 50 FR (25 Z5 Very Fast / 25 Z2 Steady), r15s

Cool Down:
300 Z1 easy non-FR

View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/

Sample Day 4

0:40:00
40TSS
Hill Repeats

Z2.

Include hill repeats on moderate hill or 4-6% on treadmill:
4 x 60" up Z4 hard, jog down easy +15" rest
4 x 30" up Z5 very hard, jog down easy +15" rest

IRONMAN 70.3® Training Plan (Experienced, 14 Weeks), Reusable + Exportable Workout Files

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