Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 32 Weeks (8-12 hrs/wk).

Average Weekly Training Hours 08:52
Training Load By Week
Average Weekly Training Hours 08:52
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 8-12 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 2 swims, 2-3 cycles, 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
0:48:00
2400m
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.

12 x 4 minutes in Zone 2 with 30 second rests. Set a countdown alarm for four minutes.

Rep 1: FC
Rep 2: PULL
Rep 3: FC with optional Hand Paddles
Rep 4: PULL with optional Hand Paddles
Rep 5: KICK with optional fins
Rep 6: FC
Rep 7: PULL
Rep 8: FC with optional Hand Paddles
Rep 9: PULL with optional Hand Paddles
Rep 10: FC
Rep 11: PULL
Rep 12: FC breathe every 3 strokes

Sample Day 6
2:00:00
87.1TSS
Aerobic Endurance Ride

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

Sample Day 6
0:20:00
26TSS
Easy Run Off The Bike

Hop off the bike and run easy/steady in Z2.

Sample Day 7
1:00:00
80TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2. You should be able to chat at this pace.

Sample Day 54
0:45:00
2000m
Pool Swim Aerobic Endurance

Warm Up: 
All in Zone 2 with 10secs rests.
100FC, 100FC with FISTS, 100BACK/BREAST,
100 as (50FC with FISTS, 50FC)

MAIN SET:
400FC in Zone 2 +30secs rest, 
2x200PULL in Zone 3 +15secs rest, 
300FC in Zone 2 +30secs rest, 
2x150PULL in Zone 3 +15secs rest.


Warm Down:
200KICK alternating (25 in Zone 4, 25 in Zone 2)

Sample Day 54
0:45:00
Strength & Conditioning Workout

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

myprocoach.net/Int-IM703-32

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.