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

Author

Sara Crawford - Nitro Triathlon Coaching LLC

All plans by this Coach
No Ratings

Length

12 Weeks

Plan Specs

triathlon half ironman intermediate hr based

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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.



Stats

Average Weekly Breakdown

Workouts 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
—— ——
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
—— ——

Training Load By Week


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.

Sample Day 1

0:50:00
43.3TSS
2x10 intervals

45 min ride in zone 2 with 2x10 min in Zone 4 (5 min rest)

Sample Day 1

0:10:00
Transition

5 min transition run off the bike
5 min walk cool down

Sample Day 1

1:00:00
Anatomical Adaptation

5 min warmup on exercise bike
1. Choose one: Double leg squat or single leg squat
2. Choose one: Step up, lunge, or leg press
3. Leg Curl
4. Power Step-up
5. Catch and Pull
6. 3x 30 sec front plank (1 min rest btwn reps)
7. 3x 30 sec side plank, both sides (1 min rest btwn reps)
5 min cool down on exercise bike

Sample Day 2

1554m

200 warmup
300 drill
8x25 min strokes/max effort
8x100 pull (20 sec rest)
200 cool down

Sample Day 2

1:00:00
26.7TSS
Endurance

1 hr run in Zone 2

Sample Day 3

0:45:00
Hills

Zone 2 ride in rolling hills
Up hills in Zone 4 for a total of 15 min

Sample Day 3

0:10:00
Transition

5 min transition run off the bike
5 min walk cool down

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