Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 44 Weeks (5-12 hrs/wk).

Average Weekly Training Hours 08:11
Training Load By Week
Average Weekly Training Hours 08:11
Training Load By Week



An IRONMAN 70.3 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 5-12 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" - Richard Lonsdale, 52, October 2016 -

"Thank you for the Intermediate 70.3 plan. This was my first cycle event and it was only my third running event. I surpassed all my expectations, completing in 5hr 27m. Not bad for a 47 yr old first timer! The structured program made the training more interesting and I never would’ve got so fit without it" ​- Roy Byres 16th June 2018 -


More Testimonials >


Is This Plan For You?

There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, Feel, Power or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -29
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

myprocoach.net/Int-IM703-44

Sample Day 3
0:35:00
1500m
Recovery Swim

Straight through, all in Zone 2: 
500FC,
400PULL,
300FC breathe every 3 strokes,
200 alternating (50DRILL/50FC),
100KICK.

Sample Day 3
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

myprocoach.net/Int-IM703-44

Sample Day 27
0:45:00
2000m
Threshold Pool Swim

WARM UP
All in Zone 2
3 x 200 as (50FC, 50FRONT SCULL, 50FC, 50MID SCULL) +15secs rest.

MAIN SET
400FC in Zone 4 +40secs rest,
300PULL in Zone 4 +30secs rest,
200BACK/BREAST in Zone 4 +20secs rest,
100KICK in Zone 4.

WARM DOWN:
400 in Zone 2 alternating (KICK/FC/PULL/BACK)

Sample Day 29
0:50:00
59TSS
Speed Skill Bike

Warm Up:
15 mins in Z2.

Main Set:
6 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2).

Warm Down:
5 mins easy spin in Z2.

Sample Day 30
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

myprocoach.net/Int-IM703-44

Sample Day 31
0:42:00
58.8TSS
Speed Skill Run

Warm Up: 
15 mins in Z2.

Main Set:
2 x (3, 2, 1 min in Z4 + 60 sec recoveries in Z1).

Warm Down: 
10 mins in Z2.

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.