Intermediate Half Distance (IM70.3) 16-week plan - VIDEOS included (Power and Pace based)

Average Weekly Training Hours 08:28
Training Load By Week
Average Weekly Training Hours 08:28
Training Load By Week

This plan will help intermediate triathletes prepare to race their fastest half distance (IRONMAN 70.3) triathlon ever in 16 weeks. The structured and specific progression of the workouts in the plan will see to that.

If you typically finish between the top-20% and top-75% of your age-group this plan will suit you well.

The plan is simple and easy-to-follow. You don't need any prior knowledge about structured training endurance sports to be able to follow it. Everything is clearly explained in the plan.

There is on average 8.5 hours of training per week, over 6-10 workouts. The lightest week is 5 hours, and the hardest has 12 hours of training.

There are 17 videos included in the plan, one for each week plus one big-picture overview, to help you understand the purpose of the plan and the different phases and execute it correctly.

It is based on power for cycling and pace for running.

This plan is also available as versions based on bike heart rate instead of power and based on run power instead of pace to guide intensity. See https://www.trainingpeaks.com/coach/mikael-eriksson.

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TESTIMONIALS FOR MIKAEL'S TRAINING PLANS:

-Average user rating: 9.3 / 10 (at the moment of writing, 24 October 2018)

*I gather feedback on all the training plans I create in order to constantly improve them. One of the questions I ask is for the user to rate the plan on a scale from 1/10. The average user rating is calculated from this feedback.

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One of the best training plans I´ve ever purchased!

"
The progression of the plan was very good. I felt a lot stronger after the training and I also liked that the Training Peaks version of the plan has the Structured Workouts feature so they can be easily downloaded to Garmin devices.

I sincerely think that it has been one of the best training plans I´ve ever purchased. Worth every penny!
"

Victor Campos Vallejo
31, Mexico
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Kept me organised and focused!

"
Your plan kept me very organized and focused through the 12 weeks. It was a good fit for my level. Not too easy, with too short training distances like so many other training plans I looked at, but not so daunting as some of the 12-15 hrs/week plans.

I have another race coming up, so I plan to restart the plan next week to prep for it. I would highly recommend it!
"

Christina Meyer
47, United States
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Made my training much more efficient!

"
With this training plan, my training changed to be more systematic. Each session has a clear target for what you're trying to achieve - not just "going for a run".

I haven't previously trained using training zones, and this made the training much more efficient. I've improved my run pace nicely (and it was my strongest discipline before) and really improved my cycling.

Finally, having this plan makes it harder to skip workouts, so it helps you stay consistent. If you're considering purchasing it, just go for it! It helps immensely.
"

Kristian Nikinmaa
33, United Kingdom
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-You can find more testimonials at https://scientifictriathlon.com/stories/

Sample Day 1
1:30:00
79.3TSS
Muscular Endurance - 2 x 4 x 4' low-cadence build [KEY Workout]

Warm up:
-20 min @ low Z2

Main set:

4 x (
-3' @ Z3, < 65 rpm
-1' @ Z4, < 60 rpm
-1' @ Z1/Z2, 85+ rpm
)

-20' @ Z2, 90+ rpm

4 x (
-3' @ Z3, < 65 rpm
-1' @ Z4, < 60 rpm
-1' @ Z1/Z2, 85+ rpm
)

Cool-down:
-10' @ Z1

SCALING:
-If you need to scale down this workout, remove
1. The cool-down
2. Shorten the Z2-segment in the main set.

Sample Day 27
0:45:00
2500m
60TSS
CSS/Threshold [KEY WORKOUT]

Warm-up:
-5 x 100 / 15 sec rest
1. Easy
2. W/ pull buoy and optional paddles ↑ B3 ↓ B5
3. Easy
4. W/ pull buoy and optional paddles↑ steady ↓ fast
5. Building to fast pace

Main set- all at CSS/threshold pace (max sustainable pace)
2 x (
-4 x 50 / 5 s
-2 x 100 / 15 s
-1 x 200 / 15 s
-1 x 400 / 25 beep rest
)

MORE INFORMATION:
-B3 = bilateral breathing (every 3 strokes)
-B5 = breathe every 5 strokes
-"↑ X ↓ Y" means swim X on the way up the lane (25 m or yds, or 50 in a long-course pool) and swim Y on the way back.

IF USING THE FINIS TEMPO TRAINER:
-Set the Tempo Trainer to Mode 1, and to the prescribed pace per 25 m. E.g. if you're instructed to swim at your CSS-pace, which is 1:42 / 100 m, that means you should set the Tempo Trainer to beep every 25.50 sec (1:42 / 4 = 25.50 sec)
-Stay with the beep. When you hit the wall, the Tempo Trainer should beep, assuming you're pacing well.
-Hit the top button of the Tempo Trainer as you set off again to restart the beep

SCALING:
-If you need to scale down this workout, remove
1. As much of the warm-up as needed

Sample Day 46
0:30:00
1500m
30TSS
Technique

-12 x 100 w/ pull buoy, snorkel optional / 10-15 sec rest
1-4: 25 scull #1 + 25 freestyle + 25 doggy paddle + 25 freestyle
5-8: 25 scull #2 + 25 freestyle + 25 doggy paddle + 25 freestyle
9-12. 50 freestyle w/ tennis balls + 50 normal freestyle

-300 smooth, focus on technique

MORE INFORMATION:

-Scull #1 (front scull) https://youtu.be/f96EqH0mdc0
-Scull #2 (under shoulders scull) https://youtu.be/_2Fezx3ZnD0
-Doggy paddle https://youtu.be/PqwN2l_HWrc
-Swim with tennis balls https://youtu.be/Y04aJw_O50s

Sample Day 47
0:45:00
2400m
Endurance

Main set - all at CSS+3 or CSS+2 pace per 100 (moderate intensity, ~70.3 race intensity)

2 x (
-500 / 25 sec rest
-400 / 25 sec rest
-300 / 25 sec rest
)

MORE INFORMATION:
-Feel free to use the Finis Tempo Trainer Pro in this workout to stay on pace!
-Example: If you're CSS-pace is 1:40 / 100 m, CSS+3 means swim at 1:43 / 100m pace. Set the Tempo Trainer to Mode 1, and to beep every 1:43 / 4 = 25.75 seconds. You should hit the wall (in a 25 m/yd pool) as the beeper goes.

SCALING:
-If you need to scale down this workout, remove one or both of the 300 m intervals, as needed.

Sample Day 53
1:00:00
3200m
70TSS
Endurance

-4 x 800 descending, starting from CSS+6 pace / 1 minute recovery

MORE INFORMATION:
-Descending = Each interval is faster than the previous one.
-Make sure to only increase your pace a tiny bit with each interval, or the last interval will be impossible

Sample Day 68
0:45:00
2500m
60TSS
Threshold/CSS [KEY WORKOUT]

Warm-up:
-4 x 200 / 15 sec
1. Easy
2. W/ fins ↑ 12.5 Side Kick L + 12.5 Side Kick R ↓ freestyle
3. W/ pull buoy ↑ B3 ↓ B5
4. ↑ Sprint ↓ Easy

Main set:
-4 x 100 @ CSS+2 / 15 sec
-6 x 100 @ CSS / 15 sec
-4 x 100 @ CSS-2 / 15 sec
-6 x 50 @ CSS-5 or faster / 15 sec

MORE INFORMATION:
-B3 = bilateral breathing (every 3 strokes)
-B5 = breathe every 5 strokes
-"↑ X ↓ Y" means swim X on the way up the lane (25 m or yds, or 50 in a long-course pool) and swim Y on the way back.
-Side kick https://youtu.be/3mBb2djmdv0


IF USING THE FINIS TEMPO TRAINER:
-Set the Tempo Trainer to Mode 1, and to the prescribed pace per 25 m. E.g. if you're instructed to swim at your CSS-pace, which is 1:42 / 100 m, that means you should set the Tempo Trainer to beep every 25.50 sec (1:42 / 4 = 25.50 sec)
-Stay with the beep. When you hit the wall, the Tempo Trainer should beep, assuming you're pacing well.
-Hit the top button of the Tempo Trainer as you set off again to restart the beep OR instead of the prescribed recovery duration, simply take 1 beep as your recovery duration (set off as the beeper goes).

Sample Day 90
0:45:00
2400m
60TSS
Threshold/CSS

Warm up:
-200 easy

Build:
-8 x 50 descending 1-4, 5-8 / 15 sec rest

Main set - all at CSS/threshold pace (max sustainable pace)
2 x (
-300 / 25 sec rest
-2 x 200 / 20 sec rest
-3 x 100 / 20 sec rest
)

MORE INFORMATION:

-Descending = Each interval is faster than the previous one.

Example. “6 x 100 descending / 10 s”, means each interval should be done faster than the previous one.

Example: "6 x 100 descend 1-3, 4-6 / 10 s"
means descend the first 3 and the second 3 in the set. The fourth 100 should be slower than the third. The third and sixth are the fastest in the set.

IF USING THE FINIS TEMPO TRAINER:
-Set the Tempo Trainer to Mode 1, and to the prescribed pace per 25 m. E.g. if you're instructed to swim at your CSS-pace, which is 1:42 / 100 m, that means you should set the Tempo Trainer to beep every 25.50 sec (1:42 / 4 = 25.50 sec)
-Stay with the beep. When you hit the wall, the Tempo Trainer should beep, assuming you're pacing well.
-Hit the top button of the Tempo Trainer as you set off again to restart the beep.

Mikael Eriksson - Founder of Scientific Triathlon, Podcaster at That Triathlon Show
|
Scientific Triathlon

With all the athletes I coach, I have three goals:

-Improve the athlete's performance
-Increase the motivation and enjoyment the athlete gets from the sport
-Provide 100% personalized feedback, mentoring and support. Essentially, teach my athletes to be able to self-coach, should they so desire.

I have coached complete beginners to finish their first sprint and Olympic triathlons, and helped intermediate/advanced athletes qualify for World Championships and reach age group wins and podiums.