Achieve your best ever race-fitness from 6:15 to 10:20 hours training per week!
"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.
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There are 7 workouts per week with 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included later in the plan. To commence this plan you should already be able to swim 1500m with frequent rests, ride 1hr 50 mins and run 60 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
This test helps you to measure fitness and create accurate training zones.
6 x 50 FC in Z2 + 20 secs rest.
4 x (25 FC in Z4 + 25 FC in Z2) + 20 secs rest.
1 x 400 FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200 FC maximal effort time trial, record time.
If you use yards, do this test in yards. If you use meters, do this test in meters.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
5 mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and/or average heart rate.
5 mins in Z1 to Z2 (easy)
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.
8 x (4 mins in Z2 + 60 second rests).
Set a countdown alarm for every 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 with optional Hand Paddles
Rep 7: PULL
Rep 8: FC
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
Ride mainly in Z2 today. You should be able to maintain conversation at this intensity.
A nice steady run, mainly in Z2. You should be able to chat at this pace.