Triathlon 70.3 INTERMEDIATE

Average Weekly Training Hours 12:20
Training Load By Week
Average Weekly Training Hours 12:20
Training Load By Week

This training plan is designed for athletes that have done a couple of events before but want to perform better at the races.
Each session is explained on detail and easy to follow.
It includes the 3 pillars, Aerobic, strength and technique sessions.

The program includes
• Duration 24 weeks
• 10 to 17 hours training per week
• 2 sessions per day
• Longest workout 4 ½ hours on weekend
• Longest workout 1hr 30min hours from Monday to Friday
• Instant online access to your program
• Weekly structured planning
• Detailed specific sessions
• Link videos explaining the exercises
• Triathlon Check List

INVESTMENT USD$30.00

Investment usd$60.00
Just usd$2.50 Per week

Sample Day 1
0:50:00
1550m
15 X 50 + 4 X 50

Warm Up
100 Free style
100 Side Crawl Kick Board
https://youtu.be/EobvArujMqI
100 Combined (4 Styles)
100 Side Crawl Kick Board
https://youtu.be/EobvArujMqI

Main Set
15 X 50 Crawl 85%+ r20"
4 X 50 Front swim kick board

Cool Down
100 Front swim kick board combined
(50 crawl, 50 breaststroke)
100 Combined
(50 Breaststroke, 50 crawl)

Sample Day 1
0:30:00
Easy Run

Warm Up
MP https://youtu.be/cwK-srVw8Ro

Main Set
Run 30min Z1-Z2

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 2
0:40:00
Strength 1 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set
3 x 15 r10"

Abs
Knee/Hip Raise On Parallel Bars
- Front 
https://youtu.be/2kigjHj99Lk
- Rotate Right 
https://youtu.be/tk7GwWI0s-w
- Rotate Left 
https://youtu.be/WpGOma6w5SU
- Front
https://youtu.be/2kigjHj99Lk

Calves (one set only)
Standing Calf Raises
- Parallel Feet
https://youtu.be/luWNIs13eUE
- Tips Together Separate Heels
https://youtu.be/jKSg6l5U-rE
- Tips Separate - Heels Together
https://youtu.be/uFz54m-y-oo

Lower Back
Hyperextensions (Back Extensions)
https://youtu.be/tv7m2inMs6g

Abductors
Thigh Abductor
https://youtu.be/dDAdLgad8DY

Adductor
Thigh Adductor
https://youtu.be/aFCtISWZp_E

Quadriceps
Leg Extensions
https://youtu.be/pVmiivAx-Vw

Hamstrings
Lying Hamstrings Curl
https://youtu.be/5cvIYY8ouGQ

Abs
Janda Sit-Up
- Front
https://youtu.be/7Gd2HYElq2Q
- Right
https://youtu.be/NAtQzJgQza4
- Left
https://youtu.be/aige0vt49mc

Shoulders
Alternating deltoid Raise
https://youtu.be/VCPj__4p7oo

Biceps
Dumbbell Bicep Curl
https://youtu.be/0W4t_KlNIoo

Triceps
Bench Dips
https://youtu.be/9qymF1VobAo

Chest
Bosu Ball Push-Up
https://youtu.be/7CVqmhpZjlI

Abs
Crunch
- Frontal Crunch
https://youtu.be/zXaoGzQN1as
- Oblique Right Crunch
https://youtu.be/YcpjrkAo_6w
- Oblique Left Crunch
https://youtu.be/g0nAxy81xhs
- Core Back Crunch
https://youtu.be/Z3uBh09hBa4

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Sample Day 2
1:00:00
Bike 1hr

Warm Up
10min Z1-Z2 Easy Ride

Main Set
45min Z2-Z3 Constant Pace

Cool Down
5min Z2-Z1 Easy Ride
SR https://youtu.be/QvXeu1zlAvY

Sample Day 3
0:40:00
2000m
2 X 20min 75%

Warm Up
100 Free style
100 Side Crawl Kick Board
https://youtu.be/EobvArujMqI
100 Combined (4 Styles)
100 Side Crawl Kick Board
https://youtu.be/EobvArujMqI

Main Set
2 X 20minutes 75% r1min

Cool Down
100 Front swim kick board combined
(50 crawl, 50 breaststroke)
100 Combined
(50 Breaststroke, 50 crawl)

Sample Day 3
0:50:00
Run 50min

Warm Up
MP https://youtu.be/cwK-srVw8Ro
Jog 10min Z1-Z2

Main Set
Run 35min Z2-Z3

Cool Down
Jog 5min Z2-Z1
SR https://youtu.be/QvXeu1zlAvY

Sample Day 4
0:40:00
Strength 2 Base 3X15 r10" Whole Body

Warm Up
Easy Ride 5minutes

Main Set 3 x 15 r10"

Abs
Suspended Fallout
https://youtu.be/GODD2zcfxog

Calves
Calf Press On The Leg Press Machine
https://youtu.be/qbkKlcsyeDI

Lower Back
Superman 
https://youtu.be/DNdkjAFVcmo

Abductors
Monster Walk
https://youtu.be/nsBqi9YpeDA

Adductor
Side Leg Raises
https://youtu.be/-vp3--a7Nro

Quadriceps
90-Degree Jump Squat Twist
https://youtu.be/dNsg6lCUQ0A

Hamstrings
Ball Leg Curl
https://youtu.be/UibLAhoohGo

Abs
Ab Roller
https://youtu.be/q3ak3aBjtYM

Shoulders
Suspended Back Fly
https://youtu.be/T84y_nAhvBY

Biceps
Suspended Curl
https://youtu.be/bnC0aazEh34

Triceps
Suspended Triceps Press
https://youtu.be/shyqDINY1-M

Chest
Suspended Push Up
https://youtu.be/Stb9td0viaE

Abs 
Crunch With Medicine Ball
- Hands Overhead Front 
https://youtu.be/whvJyEBuFgE
- Oblique Crunches Right Side
https://youtu.be/9OftAdtt9vk
- Oblique Crunches Left Side
https://youtu.be/u0jjdhfjgGw
- Lower Back Curl 
https://youtu.be/qfk9sCGK0jg

Cool Down
SR https://youtu.be/QvXeu1zlAvY

Victor Hugo Moreno Contreras
|
Minimuri Endurance

Forma parte de la gran familia Minimuri y gana dinero mientras entrenas!

Te ayudamos a lograr tus metas de Triatlón, Carrera, Trail o Ultradistancia.

Tenemos más de 15 años entrenando atletas de todos los niveles y mas de 20 años compitiendo.

Diseñamos tu plan de entrenamiento adaptado 100% a tus necesidades.

Ponte en contacto con nosotros y con gusto te explicaremos nuestra forma de trabajo

Te ayudamos a lograr tus metas y objetivos mientras ganas dinero!

Gana dinero mientras entrenas!