Milestone Racing 70.3 16 Week Plan

Average Weekly Training Hours 09:34
Training Load By Week
Average Weekly Training Hours 09:34
Training Load By Week

16 week plan for intermediate athletes that already have a foundation to build upon. Power based for the bike and threshold pace for the run. Be sure to update your FTP and run pace threshold before beginning the plan.

Sample Day -3
1:07:00
75.3TSS
2x12 Sweet Spot

2x12 sweet spot with several pick ups

Sample Day -2
4mi
2 mile tempo

2 mile tempo

Sample Day -1
0:30:00
Recovery 30 minutes easy

Use this run to recover from yesterdays workout. Don't push the pace

Sample Day 0
1:16:00
89.8TSS
HIT #2

High Intensity intervals to increase power

Sample Day 1
4mi
4x400m

4x400m repeats

Sample Day 2
1:45:00
1:45 Long ride

Sample Day 17
1:00:00
2926m
29.63TSS
4x400

300 fr, 100nf, 100fr
3x
50 k @ 1:05
100 dr @ 1:50
50 build @ 1:00
4x400 @ 6:55
1= smooth
2= Negative split
3= FAP (Fast As Possible)
4= Broken 10 sec. rest @ each 100 – hold interval
8x25 sprint @ :30 odd= fr, even = IM order
1x200 p @ 3:30
100 ez
3200