Phil's Advanced IRONMAN® 70.3® + Email Access to Coach: 32 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

32 Weeks

Typical Week

3 Swim, 3 Run, 1 Other, 3 Bike, 2 Strength, 1 Day Off

Longest Workout

1:15 hrs swim
3:30 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman advanced power based hr based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



An IRONMAN 70.3 training plan for advanced amateur triathletes.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I've used a number of plans from training peaks and found Phil's to be the best I've seen. I appreciated the explanation and understanding provided as to the purpose of the workouts." Simon Mercer, 2019

"With a time of 4.31.07 I am just paying for my IM 70.3 World Championship slot now! I can't thank you enough!" Farid Shavaksha, 2015


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Is This Plan For You?
  • Progress from 10:45 to 14:15 hrs of training per week
  • 3 swims, 3 rides and 3-4 runs per week
  • Plus 1 or 2 strength sessions and 1 day off
  • Every 4th week is active recovery
  • Brick sessions and open water swims are included
  • Regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start this plan you should be able to swim 2200m, ride 2:15 hrs and run 1 hr. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Email Support
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Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:50
Training Load By Week
Average Weekly Training Hours: 10:50
Average Weekly Breakdown

Phil Mosley

MyProCoach™

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

Back to Plan Details

Sample Day 1

0:45:00
1500m
Fitness Test: Critical Swim Speed (CSS)

This test will determine your Critical Swim Speed. Enter this in your TrainingPeaks settings (see below) to see the planned distance and duration for all swim workouts.

Warm Up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

Main Set:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.

Warm Down:
400 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 1

0:44:00
72.9TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 2

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2

0:40:00
Base Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 24)
8. Reverse Crunch: 3 x 12 (Exercise 28)
9. Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 3

1:00:00
70.9TSS
Aerobic Endurance Run

A steady run, mainly in Z1-Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Sample Day 3

0:45:00
1800m
Pool Swim: Endurance/Technique

This swim is designed to increase your endurance and feel for the water. It is a low intensity workout also aiding recovery from the tougher mid-week workouts.

Warm Up:
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 5 secs rest),
1 x (100 Drill in Z2 + 100 Pull in Z2 + 5 secs rest).

Main Set:
2 x (100 Pull in Z2 + 100 Drill in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest),
2 x (200 Drill in Z2 + 100 Pull in Z2 + 5 sec rests),
1 x (50 Kick in Z2 + 50 Kick in Z4 + 10 secs rest).

Warm Down:
1 x (50 Breast in Z2 + 50 FS in Z2),
1 x (50 Back in Z2 + 50 FS in Z2).

Sample Day 5

0:50:00
2200m
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, but will progress in duration. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run.

Warm Up:
1 x (100 FS in Z2 + 100 Pull in Z2 + 5 secs rest),
1 x (100 FS in Z2 + 100 Drill in Z2 + 5 secs rest).

Main Set:
1 x (400 Pull in Z2 + 10 secs rest),
4 x (100 FS in Z3 + 5 sec rests),
2 x (200 Pull in Z2 + 5 sec rests),
2 x (200 FS in Z3 + 5 sec rests).

Warm Down:
1 x (100 Pull in Z2 + 100 Choice in Z2).

Phil's Advanced IRONMAN® 70.3® + Email Access to Coach: 32 Weeks

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