Working Triathlete Efficient Competitive 70.3 Training Plan (12 weeks, Threshold Power/Pace)
Conrad GoeringerAll plans by this Coach
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ADVANCED 70.3 PLAN FOR COMPETITIVE ATHLETES
This is the cornerstone Working Triathlete 70.3 plan for competitive 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:
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:43 hrs||2:00 hrs|
|4:10 hrs||3:00 hrs|
|2:03 hrs||0:45 hrs|
|0:43 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:43 hrs||2:00 hrs|
||4:10 hrs||3:00 hrs|
||2:03 hrs||0:45 hrs|
||0:43 hrs||0:45 hrs|