Working Triathlete Efficient Competitive 70.3 Training Plan (12 weeks, Threshold Power/Pace)

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