Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 36 Weeks (6-12 hrs/week).

Average Weekly Training Hours 08:36
Training Load By Week
Average Weekly Training Hours 08:36
Training Load By Week



An IRONMAN 70.3 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 6-12 hrs training per week!


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!

What Our Clients Say

"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" - Richard Lonsdale, 52, October 2016 -

"Thank you for the Intermediate 70.3 plan. This was my first cycle event and it was only my third running event. I surpassed all my expectations, completing in 5hr 27m. Not bad for a 47 yr old first timer! The structured program made the training more interesting and I never would’ve got so fit without it" ​- Roy Byres 16th June 2018 -


More Testimonials >


Is This Plan For You?

There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, Feel, Power or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


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.

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Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 5
0:55:00
2200m
Pool Swim, Speed Endurance

These swims will build your speed endurance for race day, enabling you to hold a given pace for longer. 

Warm Up:
400 as (25BACK/75FC) in Zone 2 +30secs rest,
200KICK alternating (50 in Zone 5, 50 in Zone 2).

Main Set:
12x50FC in Zone 3 + 5secs rests (sprint every 4th 50),
8x50FC in Zone 3 +10secs rests (sprint every 3rd 50),
6x50FC in Zone 3 +15secs rests (sprint every 2nd 50),
4x50FC +20secs rests (sprint every one).

Warm Down
100 Choice in Zone 1-2

Sample Day 6
1:40:00
72.6TSS
Aerobic Endurance Ride

Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.

Sample Day 7
0:50:00
66.4TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2.

Sample Day 23
0:50:00
61.7TSS
Speed Skill Bike

Warm Up:
10 mins in mid Z2.

Main Set:
2 mins in upper Z4 + 60 secs recovery in Z1,
3 mins in upper Z4 + 90 secs recovery in Z1,
4 mins in upper Z4 + 2 mins recovery in Z1,
5 mins in upper Z4 + 3 mins recovery in Z1,
4 mins in upper Z4 + 2 mins recovery in Z1,
3 mins in upper Z4 + 90 secs recovery in Z1,
2 mins in upper Z4 + 60 secs recovery in Z1.

Warm Down:
5 mins low Z2.

Sample Day 24
0:40:00
57TSS
Speed Skill Run

Warm Up:
15 mins in Z2.

Main Set:
3 mins in Z4 + 3 mins in Z2, 
4 mins in Z5 + 4 mins in Z1,
3 mins in Z4 + 3 mins in Z2.

Warm Down:
5 mins in Z2.

Sample Day 27
1:30:00
65.3TSS
Aerobic Endurance Ride

Ride mainly in Z2.

Phil Mosley
|
My Pro Coach

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.