Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 28 Weeks (8:30-12 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 8:30-12 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.

A Recognised Expert, As Featured On:





Want More Information?

Copyright © 2018. Myprocoach Ltd.

Sample Day 1
0:40:00
1800m
Pool Swim, Speed Endurance

Warm Up:

All in Zone 2, with 10secs rests:
400FC, 300PULL, 200BACK/BREAST, 100KICK.

MAIN SET:
4x100 as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +15secs rests. 

Warm Down:
All in Zone 2:
4x(25BACK, 25BREAST, 50FC) +15secs rests.

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

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

myprocoach.net/Int-IM703-28

Sample Day 2
0:35:00
35TSS
Threshold Bike Efforts

Warm Up:
5 mins in Z2,
5 x (15 secs in Z3 + 45 secs in Z2).

Main Set:
5 x (3 mins in upper Z3 + 60 sec recoveries in Z2).

Warm Down:
5 mins in Z2.

Sample Day 3
0:36:00
50.9TSS
Speed Workout Run

Warm Up:
15 mins easy jog in Z2.

Main Set:
4 mins in upper Z4 + 90 sec recoveries in Z1-2,
3 mins in upper Z4 + 90 sec recoveries in Z1-2,
2 mins in upper Z4 + 90 sec recoveries in Z1-2,
1 mins in upper Z4 + 90 sec recoveries in Z1-2.

Warm Down:
5 mins easy jog in low Z2.

Sample Day 4
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 6
1:30:00
65.3TSS
Aerobic Endurance Ride

Nice and easy ride today, enjoy and stop for a coffee if you like!

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

Nice and easy, at a chatty pace.

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.