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

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 09:50

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

Sample Day 1
0:20:00
#1 Body Weight Strength/Stability

WARM UP
5-10 min jog, bike or row

MAIN SET
Run through the following circuit three times

-Single Leg Squats: 15
-Push ups: 20
-Dips (bar or chair): 20
-Plank: 60 seconds
-Unilateral bridges: 15 each leg
-Bicycle crunches: 30

Sample Day 1
0:35:00
1509m
40TSS
1650: 10X75 20 Sec Rest

WARM-UP
400 Easy

PRE-SET
2X100 Drills
-50 Side Flutter Kick
-50 Single Arm Freestyle

MAIN-SET
10X75 Z4 20 seconds rest
-25 Distance Per Stroke
-50 Build

COOL-DOWN
300 Pull--Focus on even rotation and breathing bilaterally

Sample Day 2
1:02:00
55.5TSS
Key Intensity: 3X10 Z3

Refer to the following link for additional information on intensity zones

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

Sample Day 2
0:30:00
37.8TSS
30 Minute Supporting Run

Sample Day 3
0:40:00
49.8TSS
40 Minute Supporting Run

Sample Day 3
0:40:00
1646m
40TSS
1800: 4X50, 4X200 20 Sec Rest

WARM-UP
300

PRE-SET
2X150 Drills
-50 Kick (Side and back)
-50 Single Arm
-50 Freestyle

MAIN-SET
4X50 Z4
-20 seconds rest

4X200 Z3 
-20 seconds rest
-Build

COOL-DOWN
200 Pull

Sample Day 4
0:45:00
63.6TSS
Key Intensity: Cruise Intervals 4X4 w/ 1 min rec

Purpose is to spend time near threshold without developing undue fatigue. Rest intervals are short enough to recharge, but not fully recover.

Conrad Goeringer
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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.