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12 Week IRONMAN 70.3 with Bike Focus (Workout Builder Utilized) (Intermediate) - 9-13 hrs per week


Sara Crawford - Nitro Triathlon Coaching LLC

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12 Weeks

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Plan Description

Workout builder used throughout the plan for most bikes and runs (based on % threshold HR) for easy downloading directly to your watch.

Training starts at approx. 9.5 hours per week (weekly totals - 4200yd swim, 4 hr 30 min bike, 2 hr 45 min run) and peaks at 13 hours. Longest swim is 3700 yds, longest bike is 5 hrs and longest run is 2 hrs.

In general, there are 2 swims, 4 bikes and 3 runs (not counting transition runs) and 2 strength sessions per week.

Rest days are on Fridays for flexibility (if something comes up during the week and you can't train, that becomes the rest day and Friday is the makeup day) and to give your body a break before the long weekend workouts.

The functional threshold test instructions are attached to the 1st workout. They should be completed prior to commencing the program.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
2:46 hrs 2:00 hrs
Bike x4
5:24 hrs 5:00 hrs
Strength x2
1:30 hrs 1:00 hrs
Swim x2
4,018m 3,383m
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
2:46 hrs 2:00 hrs
5:24 hrs 5:00 hrs
1:30 hrs 1:00 hrs
4,018m 3,383m
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.

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