ADVANCED 70.3 PLAN FOR COMPETITIVE ATHLETES
This is the cornerstone Working Triathlete 70.3 plan for Advanced athletes . It should only be undertaken after a solid base of fitness has been established. You should be able to swim an hour, cycle two+ hours and run 90 minutes. Ideally, you should should be able to easily sustain a weekly training volume of 8-10 balanced hours each week.
The plan keys off of your threshold power for the bike and threshold pace for the run and swim workouts (i.e. % of your functional threshold power and threshold running pace). If you don't know your threshold metrics, consider the 14 week Advanced plan, executing the 6-week base building plan prior to the 12 week plan, or testing yourself prior to commencing the plan.
For instruction on how to test/establish your threshold power and threshold running pace, refer to the following link:
You can also key off/convert to other metrics, such as heart rate or RPE, as per the chart at the following link:
For additional information on training zones, drills, and other resources, go to:
-50 Side Flutter Kick
-50 Single Arm Freestyle
10X75 Z4 20 seconds rest
-25 Distance Per Stroke
5-10 min jog, bike or row
Run through the following circuit three times
-Body Weight Squats: 30 (or 15 single leg)
-Push ups: 20
-Dips (bar or chair): 20
-Plank: 60 seconds
-Unilateral bridges: 15 each leg
-Bicycle crunches: 30
Refer to the following link for additional information on intensity zones
-50 Kick (Side and back)
-50 Single Arm
-20 seconds rest
-20 seconds rest
Purpose is to spend time near threshold without developing undue fatigue. Rest intervals are short enough to recharge but not fully recover.