Working Triathlete Efficient Intermediate 70.3 Training Plan (12-weeks, Threshold Power and Pace)
Conrad GoeringerAll plans by this Coach
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Intermediate 70.3 PLAN FOR TIME STRAPPED AND DEDICATED ATHLETES
This is the intermediate Working Triathlete 70.3 plan for time-strapped athletes . It should only be undertaken after a solid base of fitness has been established. You should be able to swim 1000 yards continuously, cycle two hours and run 60 minutes. Ideally, you should should be able to easily sustain a weekly training volume of 8-10 balanced hours each week.
The plan keys off of your threshold power for the bike and threshold pace for the run and swim workouts (i.e. % of your functional threshold power and threshold running pace). If you don't know your threshold metrics, consider the 14 week Intermediate plan, executing the 6-week base building plan prior to the 12 week plan, or testing yourself prior to commencing the plan.
For instruction on how to test/establish your threshold power and threshold running pace, refer to the following link:
You can also key off/convert to other metrics, such as heart rate or RPE, as per the chart at the following link:
For additional information on training zones, drills, and other resources, go to:
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:11 hrs||1:30 hrs|
|3:57 hrs||3:00 hrs|
|2:03 hrs||0:45 hrs|
|0:38 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:11 hrs||1:30 hrs|
||3:57 hrs||3:00 hrs|
||2:03 hrs||0:45 hrs|
||0:38 hrs||0:45 hrs|