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.

****************************************************************************************************
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.

---------------------------------------------------------------------

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
---------------------------------------------------------------------

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
---------------------------------------------------------------------

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
---------------------------------------------------------------------

-You can find more testimonials at https://scientifictriathlon.com/stories/

Sample Day 1
0:45:00
1900m
50TSS
CSS-test (Critical Swim Speed) [KEY workout]

CSS training (Critical Swim Speed) involves swimming at a pace that will improve your lactate threshold, a physiological factor that when improved will result in significant speed increases in distance swimming (400m plus). Use this test to find out what speed to swim at to train your lactate threshold.

Warm-up:
-300 easy
-200 w/ pull buoy and paddles as B3/5/7/3/3/5/7/3

Build:
-4 x 50 (25 fast + 25 easy)
-4 x 100 at your predicted 400 pace / 20 sec rest

Main set - the CSS-test:
-400 m/yd at your absolute best effort
-10 min rest doing some light swimming (e.g. get in 200-300 m of very easy swimming, perhaps as 4-6 x 50, can include mixed strokes)
-200 m/yd at your absolute best effort

Main set part 2: Pacing
-4 x 100 at a strong effort, but slightly slower than your actual pace from the 400 / 20 sec rest

MORE INFORMATION:

-"↑ 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.

-B3/B4/B5/B6/B7... means breathe every 3, 4, 5, 6, 7... strokes

-Broken arrow: https://youtu.be/HkrwIAJfS4U

-"Mixed strokes" means that you can choose to swim a mixture of freestyle, back stroke, breast stroke, butterfly, however you prefer (e.g. 200 mixed strokes can be 2 x (25 back + 75 free)

SCALING:
-If you need to scale down this workout, remove
1. The Main Set part 2

Sample Day 2
1:00:00
70.6TSS
FTP-test: 20-minute Time Trial [KEY workout]

Use this test to find out what your Functional Threshold Power (FTP) and/or Heart Rate (FTHR) is and set your training zones.

Do the test on an indoor trainer or outside with no interruptions for traffic and ideally as flat as possible.

If using a power meter, remember to calibrate your power meter at some point during the warm-up (e.g. after 10 minutes), before starting the Time Trial.

Warm-up:
-10 minutes easy spinning
-3 x (1 minute hard effort 90+ rpm, 1 minute easy Z1)
-4 minutes easy (Z1)
-5 minutes hard effort (Z4-Z5)
-5 minutes easy (Z1/Z2)

Main set:
-20 minutes Time Trial at your best possible effort.

Cool-down
-10 minutes very easy spin

NOTES:

-Pace well. Don't go out too hard and fade before the end of the test. But make sure that you've given it your 100% at the end of the test.

-Looking through previous tests and recent workouts will give you an idea of what power (or heart rate if you don't use power) you can realistically sustain. But tune in to your body and your effort to really give your absolute best, regardless of what you thought beforehand that you were capable of.

-Record the 20-minute TT in one single lap on your watch/head unit. Press lap when starting and finishing the TT. Do not have auto-lap (e.g. automatic laps every 5 km) activated.

-If you have a heart rate monitor, use it in the test to get an estimate of your threshold heart rate.

Sample Day 4
0:45:00
59.6TSS
20-minute Time Trial [KEY Workout]

Use this test to find out what your Functional Threshold Pace (FTPa) and/or Heart Rate (FTHR) and/or Power (FTP) is and set your training zones.

Use a flat course that you can repeat this test on at a later date.

Warm-up:
-10 minutes easy jogging
-3 x (30 seconds very hard, 30 seconds very easy)
-2 minutes moderately hard
-5 minutes easy, include 2-3 x 20-second strides (smooth accelerations to 90-95% of max speed, but stay relaxed)

Main set:
-20 minutes best effort Time Trial

Cool down
-5 minutes very easy (Z1)

NOTES:
-Pace well. Don't go out too hard and fade before the end of the test. But make sure that you've given it your 100% at the end of the test.

-Looking through previous tests and recent workouts will give you an idea of what pace/power (if you use it)/heart rate you can realistically sustain. But tune in to your body and your effort to really give your absolute best, regardless of what you thought beforehand that you were capable of.

-Record the 20-minute TT in one single lap on your watch. Press lap when starting and finishing the TT. Do not have auto-lap (e.g. automatic laps every 1 km) activated.

-If you have a heart rate monitor and/or running power meter, use both of them in the test to get an estimate of your threshold heart rate and run-FTP in addition to threshold pace.

Sample Day 5
0:45:00
2500m
30.83TSS
Technique / Endurance

Warm-up:
-200 easy

-3 x 200 w/ fins / 15 sec rest
1. ↑ 6/1/6 ↓freestyle B3
2. ↑ broken arrow ↓ freestyle B5
3. ↑ doggy paddle ↓ freestyle B7

-4 x 50 / 5 sec
Odds: breathe least favourite side
Evens: B5 at strong pace

Main set:

-5 x 300 / 10 sec rest
1. Comfortable (Pace: your threshold pace +6 sec/100m)
​2. W/ pull buoy and optional paddles (feel a firm catch)
3. Comfortably fast, faster than 1 (Pace: your threshold pace +4 sec/100m)
4. Comfortably fast, like 3.
5. W/ pull buoy and optional paddles (feel a firm catch)

MORE INFORMATION:

-Broken arrow: https://youtu.be/HkrwIAJfS4U
-Doggy paddle https://youtu.be/PqwN2l_HWrc

-"↑ 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.

-B3/B4/B5/B6/B7... means breathe every 3, 4, 5, 6, 7... strokes

-Example: if your threshold pace is 1:40 / 100m, aim to swim 1. and 2. at 1:46 / 100 m pace (so 6:18 for the 200s) and 4. and 5. at 1:44 / 100 m pace (6:12 for the 200s) or faster (but don't fade towards the end by going to fast at the start).

Sample Day 6
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 6
0:15:00
17.2TSS
Brick run Z2

Brick run @ Z2.

Focus on good form.
-Run tall
-High cadence
-Hips up
-Good arm action

Sample Day 7
1:00:00
76.3TSS
Endurance run (hills)

Endurance run in Z2.

-If possible, include as much running up and down hills as possible to further work on your muscular strength and endurance. The more elevation gain you can accumulate, the better! Forget about average pace - your success metric here is elevation gain.

-On hills, use RPE/heart rate/power rather than pace to ensure you stay in Z2 (low Z3 is also ok occasionally). Therefore, the pace guidelines you see here are only relevant for flat sections of your run.

-Keep your pace/heart rate/power/RPE in check. Going harder than prescribed in these endurance workouts will only be detrimental to overall improvements.

-You should be able to talk in complete sentences when running in Z2. If you are too out of breath to do this, you are running too hard.

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.