12 Week Intermediate IRONMAN 70.3© (med volume 9-13 hours, fully reusable, coach email support)
Chris WallaceAll plans by this Coach
12 Week Intermediate IRONMAN 70.3© (medium volume 9-13 hours, fully reusable, coach email support)
This plan is designed for athletes who can already swim for 45-60 mins non-stop (approx. 1:45 - 2:00 per 100m average), cycle for 1:30-2:00 hours non-stop and run for 90 mins and will work to build you up to completing your next Ironman 70.3. It is designed for athletes looking to step up their training and pushing themselves to do well at their next race. This plan has a heavy focus on developing muscular endurance in the bike and run and a clear focus on developing technique in the swim. This is aimed at the intermediate level athlete; take a look at our complete beginner’s plans if you need to work up to the required base fitness here.
The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.
All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.
Included in the plan are weekly descriptions of the aims for the week, and week one consists of a group of testing protocols to set your training intensities for the rest of the plan to ensure you are training at the correct levels throughout.
All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.
All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: firstname.lastname@example.org
We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you email@example.com.
Key points of the plan:
- Starts at 9 hours a week (Swim 2:45, Bike 3:30 and run 2:45)
- Peaks at 13 hours a week (Swim 3:15, Bike 5:30 and run 4:10)
- Average of 3 swims, 3 bikes and 4 runs per week)
- Longest Swim 1:20)
- Longest Bike 3:00)
- Longest Run 2:05)
- 3 weeks build and 1-week recovery/test week)
Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best
This plan is based around heart rate and pace for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.Still have questions about this plan?