TPS 12 Week 70.3 Plan - Advanced

Average Weekly Training Hours 09:16
Training Load By Week
Average Weekly Training Hours 09:16
Training Load By Week

This is for advanced athletes that have a few years of training and racing behind them.
The plan is progressive. The swims range from 2.5k to 3k. If you find these to long you can shorten them.
Bike sessions are power based as well as HR based.
Run sessions are HR based. Track sessions are included almost every week. If you can't get to a track you can do the intervals on suitable terrain or on a normal run route but take into account the gradient of the terrain.
The HR Zones are based off Joe Friels Running and Cycling HR zones or you can use FTP.
It is best to get tested to determine these zones or you can do Joe Friels field tests: A 30min bike or run TT, get the peak 20min HR average to be used as your lactate threshold.
Strength workouts have not been included in the plan. It is highly recommended you do a strength and core program - it should be more maintenance based rather than trying to increase strength. You could do these on Tuesday and Friday (Thursday when day off on Friday). Again you should be going into this plan having done an extensive strength training program.
It is important to listen to your body, if you feel sick or extremely fatigued you should take a day or two off and do not try to make up lost training sessions, rather ease back into training.
The swim sessions are progressive and work off threshold pace or if you use CSS(Critical Swim Speed) pace this can be applied as well. If you swim with a swim squad that is fine and certainly better to help you push yourself a bit more. Make sure the coach is aware of the race you are aiming for and when to taper and recover.

Sample Day -80
Cycle - 6x4min @ Z4 FTPw

15min easy to steady warm up
6x30sec build efforts/60sec easy
2min easy spin
Main set:
6x4min @ working up to 104% of FTPw
2min easy recovery
Remainder of the ride easy to steady

Sample Day -78
10x45sec Run Intervals

15min easy to steady warm up.
6x20sec build strides/40sec easy
Main set:
10x45sec fast/45sec easy jog recovery
Remainder of the run easy for warm down.

Sample Day -73
Cycle - Power 2(5x30sec/5min @ tempo)

10min warm up
5min working up to just above FTPw for the last 30sec of the interval
1min easy
Main Set:
5x30sec max - 90sec easy
5min @ 90-104% FTPw
2min easy
5x30sec max - 90sec easy
5min @ 90-104% FTPw
Remainder of the ride easy for warm down to make up @60min

Sample Day -69
Cycle 6x3km @ Z4-5 FTPw

30km easy to steady warm up
Main set:
6x3km @ Z4-5 power. HR can go up to Z5 LTHR but no higher
2km easy to steady recovery
Remainder of the ride easy to steady in your tri bars if using a TT bike

Sample Day -69
Run off the bike

6km steady run off the bike @ Z2HR
Build the last 20min to a high Z2 to low Z3HR effort or what feels like tempo. It should feel like an half Ironman effort.

Sample Day -55

100km easy to steady. Don't push this ride if tired. Shorten if you feel you need to.

Sample Day -13
Cycle - Race pace effort

10min as build warm up
4x30sec build efforts/30sec easy
2min easy spin
Main set:
4x8km @ 80-90% FTP, Z3-4HR with 2km easy recovery @ 55% FTP - Z1HR

Remainder of the ride easy to steady to make up 120km

Nick Saunders
Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company. TPS was founded by Ben Bright back in 2010 and joined by Nick Saunders and Andy Brodziak.
TPS offers:
Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
March winter training camp in Fuerteventura.
Online training plans for all distances.
Precision Hydration Sweat Testing by Andy Brodziak.