12 Week IRONMAN 70.3 with Bike Focus (Workout Builder Utilized) (Intermediate) - 9-13 hrs per week
Sara Crawford - Nitro Triathlon Coaching LLCAll plans by this Coach
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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|
|2:46 hrs||2:00 hrs|
|5:24 hrs||5:00 hrs|
|1:30 hrs||1:00 hrs|
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|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor