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 CoachLength
12 Weeks
Refund Policy
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.
Still have questions about this plan?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
Stats
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 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS