Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

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:

https://www.workingtriathlete.com/establishing-training-intensity-zones

You can also key off/convert to other metrics, such as heart rate or RPE, as per the chart at the following link:

https://www.workingtriathlete.com/intensity-zones-and-interpreting-workouts

For additional information on training zones, drills, and other resources, go to:

https://www.workingtriathlete.com/resources