Browse More Plans

Working Triathlete Efficient Intermediate 70.3 Training Plan (12-weeks, Threshold Power and Pace)

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Conrad Goeringer

All plans by this Coach
No Ratings

Length

12 Weeks

Refund Policy

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

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:

https://www.workingtriathlete.com/establishing-training-intensity-zones

You can also key off/convert to other metrics, such as heart rate or RPE, as per the chart at the following link:

https://www.workingtriathlete.com/intensity-zones-and-interpreting-workouts

For additional information on training zones, drills, and other resources, go to:

https://www.workingtriathlete.com/resources



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:11 hrs 1:30 hrs
Bikex3
3:57 hrs 3:00 hrs
Swimx3
2:03 hrs 0:45 hrs
Strengthx1
0:38 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:11 hrs 1:30 hrs
Bike
3:57 hrs 3:00 hrs
Swim
2:03 hrs 0:45 hrs
Strength
0:38 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Conrad Goeringer

Working Triathlete

Working Triathlete is a resource for busy athletes who want to dominate in life and athletics. Learn how to cut out the fluff and wring every drop of potential from your body in the time you have available to train. With a focus on maximizing performance with deliberate efficiency, Working Triathlete coaching, training plans and e-books can teach you how to race well without sacrificing other areas of your life.