Phil's Beginner IRONMAN® 70.3® + Email Access to Coach: 44 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach™

All plans by this Coach

Length

44 Weeks

Typical Week

2 Swim, 1 Other, 2 Bike, 2 Strength, 1 Day Off, 2 Run

Longest Workout

1:15 hrs swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner hr based pace based tss based

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.



An IRONMAN 70.3 training plan for Beginner triathletes.
Achieve your best ever race-fitness!


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!

Over 100 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"I used your Beginner 70.3 plan and completed my first 70.3!! The plan was easy to follow, I would highly recommend to anyone looking to complete their first HIM. Awesome training plan!!" Nicole Frana, 2019

"I just finished my first IM 70.3 using your Beginners Plan, I can't tell you how excited I am with my finish. Thanks so much for the plan, blogs and support." Ben Ceccarelli, 2019


Read more >>

Is This Plan For You?
  • Progress weekly training from 4:15 to 11:15 hrs
  • Each week includes 2 swims, 2 rides, 2-3 runs, 1 or 2 strength sessions and 1 day off
  • Every 4th week is active recovery
  • Brick sessions, open water swims and regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Compatible with Garmin, Zwift and more
To start, you should be able to swim 1000m, ride 30 mins and run 20 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



Still not sure? We'll happily switch your plan free within 14 days.

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.

Email Support
:

Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

A Recognised Expert, As Featured On:




Quick Links

Copyright MyProCoach™ Ltd © 2019. All rights reserved.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:14
Training Load By Week
Average Weekly Training Hours: 07:14
Average Weekly Breakdown

Phil Mosley

MyProCoach™

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.

Back to Plan Details

Sample Day 1

0:20:00
800m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm Up:
2 x (50 FS in Z2 + 20 sec rests),

Main Set:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.

Warm Down:
100 Choice in Z2

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day 2

0:42:00
53.9TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
5 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2

0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 18)
8. Bird Dog: 2 x 7 (Exercise 19)
9. Plank: 1 x 2 (Exercise 21)
10. Reverse Crunch: 2 x 12 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4

0:35:00
60.2TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
5 mins in Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 4

0:40:00
Prep Phase 1: Strength and Conditioning #2

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Step Up: 2 x 7 (Exercise 7)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Lat & Front Raise Combo: 2 x 8 (Exercise 11)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Dumbbell Pullover: 2 x 12 (Exercise 15)
7. Tricep Dip: 2 x 10 (Exercise 17)
8. Lying Hip Abduction: 2 x 10 (Exercise 20)
9. Plank: 1 x 2 (Exercise 21)
10. Spider Climber: 2 x 7 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 5

0:25:00
1000m
Pool Swim: Speed Endurance

These swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.

Warm Up:
2 x (100 FS in Z2 + 50 Kick in Z2 + 20 sec rests),
1 x (100 Drill* in Z2 + 20 secs rest).

Main Set:
2 x (50 FS in Z2 + 50 FS in Z3 + 30 sec rests),
1 x (50 Pull in Z2 + 50 Pull in Z4 + 30 secs rest),
1 x (50 FS in Z2 + 50 FS in Z5 + 30 secs rest).

Warm Down:
2 x (50 FS in Z2 + 50 Choice in Z2).

Sample Day 6

0:30:00
21.8TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Phil's Beginner IRONMAN® 70.3® + Email Access to Coach: 44 Weeks

$149.00 - Buy Now