IRONMAN 70.3 COMPLETE PLAN (INC BASE, BUILD & SPECIALTY PHASES)

Average Weekly Training Hours 11:04
Training Load By Week
Average Weekly Training Hours 11:04
Training Load By Week

Complete IRONMAN 70.3 Training Plan which includes 8 Week base, build and specific phase that will get on top form for your 70.3 Half IRONMAN.

Session Descriptions and Pre Activity Notes to guide you through the plan.

This Plan includes coach contact via email to answer any questions you may have regarding the plan as you progress through. Email's will be answered with 48 hours.

We are based in Shrewsbury, Shropshire within the UK, You can find out about the other services we offer at www.edbeech.com or send us a email to coach@edbeech.com if you have any questions about this plan.

Sample Day 2
0:45:00
1700m
SW Base Intervals

WU
350 SW EASY RPE4

MAIN
8 x 25 CU Drills RI10
6 x 100 MOD RPE6 RI5
8 x 25 K Drills RI15

CD
350 EASY RPE4

Sample Day 2
1:10:00
70.3TSS
BI 20 Minute FTP Test

Following a full 30 minutes of warm-up, a 20-minute time trial is used to assess Functional Threshold Power (FTP) and Lactate Threshold Heart Rate (LTHR).

This workout can also serve as a workout in its own right and will target muscular endurance and effective pacing over a somewhat extended duration.

Use any cadence that suits you, but if you're pedaling slower than 80rpm it's in your best interest to increase your cadence over the course of your training.

Sample Day 3
0:55:00
57.5TSS
RU Base + Speed Intervals

Run 40min Easy-Moderate, and randomly insert 6x30s bursts of high speed, over the course of the run with at least 1 minute of recovery running between bursts.

Sample Day 4
1:00:00
63TSS
45 min Segment @ 80-85% FTP Inside 1 hr WO

45-minute segment between 80-85% FTP nestled inside of an hour-long workout.

Sample Day 4
0:15:00
13.1TSS
RU Base Brick

Easy Run off the bike.

Sample Day 5
0:45:00
1700m
SW Speed Intervals

WU
350 SW EASY RPE4

MAIN
8 x 25 F Drills RI10
6 x 100 SW (25 EASY RPE4,25 HARD RPE8) RI10
8 x 25 SK Drill RI15

CD
350 EASY RPE4

Sample Day 5
1:00:00
64.4TSS
4x8 min Spin-Up INT in Sweet Spot PWR @ 88-94% FTP

4x8-minute Spin-Up intervals in the Sweet Spot power range (88-94% FTP) where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.

The rest between intervals is 4 minutes and the workout kicks off with 3x2-minute rounds of Isolated Leg Training (ILT) where riders can train each leg's spin individually.

Ed Beech
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edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.