Achieve your best ever race-fitness from 8:30-12 hrs training per week!
"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 -
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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.
All in Zone 2, with 10secs rests:
400FC, 300PULL, 200BACK/BREAST, 100KICK.
4x100 as (50 in Zone 2, 100 in Zone 4, 50 in Zone 2) +15secs rests.
All in Zone 2:
4x(25BACK, 25BREAST, 50FC) +15secs rests.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
5 mins in Z2,
5 x (15 secs in Z3 + 45 secs in Z2).
5 x (3 mins in upper Z3 + 60 sec recoveries in Z2).
5 mins in Z2.
15 mins easy jog in Z2.
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.
5 mins easy jog in low Z2.
All in Zone 2 with 10secs rests.
100FC, 100FC with FISTS, 100BACK/BREAST,
100 as (50FC with FISTS, 50FC)
400FC in Zone 2 +30secs rest,
2x200PULL in Zone 3 +15secs rest,
300FC in Zone 2 +30secs rest,
2x150PULL in Zone 3 +15secs rest.
200KICK alternating (25 in Zone 4, 25 in Zone 2)
Nice and easy ride today, enjoy and stop for a coffee if you like!
Nice and easy, at a chatty pace.