Advanced 70.3 | 24 Weeks | Reusable | Dream big!

Author

Griffin Jaworski

All plans by this Coach

Length

24 Weeks

Typical Week

4 Bike, 4 Run, 4 Swim, 3 Other

Longest Workout

4115 m swim
4:00 hrs bike
1:45 hrs run

Plan Specs

triathlon half ironman intermediate advanced time goal power based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Hi athlete! Coach Griffin here.

I'm so excited you are thinking of training for this race! By being on this page it means you are looking to really test your limits and strive towards your goals. I believe you have so much potential and with the right approach and mindset, nearly anything is possible!

This plan was designed for the triathlete looking to place towards the top of their age group and potentially punch their ticket to the World Championships! With attention to both the science and art of training and racing, this plan gives you the tools to take your performance to the next level. This plan focuses on consistency because consistency is the number one ingredient for success.

The training plan is built around your current ability and is designed to take you from where you are to where you want to be with efficiency by using specific workouts that target key Pace & Power levels. This plan is most effective when using Power on the bike and pace in the pool and on the run, but it can be switched to HR on the bike/run and aiming for the same training zones in each workout. That said, if you are training at this level you should ideally be building towards a Power output of 3.75-4.0+ W/Kg average! Most Professionals are somewhere around 4.5-5+ W/Kg for reference. (Note: you obviously don't have to be there yet! Just a goal to shoot for!)

Several resource guides are spread throughout the program to help you plan, train, and execute with the right mindset and perspective. The weekly focus will help keep you motivated and intentional, while the weekly review will help you build confidence with all the things you're doing well and hone in on the areas you can grow.

I can't wait to see what you can do and hear about your incredible journey.

Happy Training!

- Coach Griffin

"Hard things take time to do, impossible things take a little longer." - Percy Cerutty

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:14
Training Load By Week
Average Weekly Training Hours: 09:14
Average Weekly Breakdown

Griffin Jaworski

Sweat Equity Athletics LLC

I believe in the power of human potential.

As an IRONMAN Certified Coach and RYT 200 Yoga Teacher that combines the art and science of training, I can help you break through that next barrier and achieve your dreams.

Whether that is through the general guidance of a Training Plan, specific instruction via remote Coaching, or even weekly and daily motivation through my newsletter and social media, my goal is to help you accomplish yours!

Back to Plan Details

Sample Day 1

2286m
65TSS
Key Swim: Establish Zones

WU: 
- 500 easy swim, 30" rest
Pre Main Set: 
- 4 x 100 with paddles and pull buoy 10" rest, 30" after 4th
- 4 x 25 HARD, 10", 60" after 4th
MS:
- This set will establish your Threshold. Swim 1000 yards/meters at a constant pace and good effort—as if racing.
CD: 
- 500 easy as [100 pull, 50 kick, 100 paddles and pull, 50 kick, 100 paddles and pull, 50 kick, 50 easy]
Total: 2500
__
Notes:
Record the time and average pace per 100 during the 1000 TT. This is your threshold pace - input into Training Peaks settings to calculate appropriate Training Zones.
Great idea to set a "process" goal here. Focus on pace per 100 or overall time for your next 1000 TT.

Sample Day 2

1:00:00
80.9TSS
Key Ride: Establish Zones

WU: 
- 10 minutes @ aerobic effort
Pre Main Set:
- 5 minute ramp up, 5 minutes @ recovery
- 5 x 1 minutes HARD (120% FTP) with 1 minute spin recovery
Main Set: 
- 20 minutes @ 105% of current or estimated FTP. Start steady, slight build, but pushing much higher at end indicates too low of effort in the beginning.
Cool down: 5 minutes @ recovery
___
Notes: Average power output and average HR during 20 minute portion. FTP = (.95)x(average power) and Functional Threshold HR is simply your 20 min average.

If this is a start of a new season, set your estimated FTP slightly below (15%) your last seasons FTP due to time off unless you've been training consistently. It's better to underestimate at first and build into it.

This is a key workout! Find pump up songs and motivational mantras to push through the final 5 minutes. Will test for increase later on.

Sample Day 3

0:50:00
75.9TSS
Key Run: Establish Zones

WU: 
- 5 minutes @ recovery pace
Pre Main Set: 
- 4 x 30 sec strides around 5k effort, 2 minute recovery jog in between
Main Set: 
- 30 minutes @ Threshold. Start a little slower around Sweet Spot effort and then increase effort and pace as you go.
CD: 
-5 minutes @ recovery
___
Notes:
- Best done on a track or trail with a flat surface and not a lot of turns. If using treadmill put at 1-2% grade to mimic outdoor running
- Track HR and Pace
- Average pace for ENTIRE 30 minutes is your Functional Threshold Pace.
- Average HR for last 20 minutes of Threshold is your Functional Threshold HR
- Input Pace and HR into Training Peaks Zones and calculate Zones

Sample Day 3

2103m
55TSS
Supporting Swim: Form

WU:
-500 easy
Pre Main Set:
- 6 x 100 as [25 kick, 25 R arm, 25 L arm, 25 swim]
Main Set:
- 8 x 100 (20”) moderate, alternating 100 paddles / 100 pull focusing on form
- 200 kick moderate
CD: 
-200 easy swim
Total: 2300

Sample Day 4

0:45:00
35.1TSS
Supporting Ride: Aerobic

Easy day @ aerobic effort.
___
Notes: The purpose of this workout is two-fold.
1. Spend more time in the aerobic zone
2. Active recovery from the first part of the week.
No need to push these workouts, in fact that is counter productive. The goal is to create consistency and adapt the body to training stress over the duration of the training program.

Sample Day 4

0:30:00
30.6TSS
Supporting Run: Recovery (Optional)

Recovery Run: Optional recovery run today, focus on running smoothly and shaking out the legs. Active recovery is one of the best ways to increase consistency AND volume at the same time. Listen to your body, if it needs a day off, give it a day off, but chances are a run in the correct recovery zone will leave you feeling MORE refreshed than not running at all. Getting this right early on is a great way to set up the end of the season. Tapering is a challenge for a lot of athletes, but knowing how to decrease training without stopping entirely makes it much easier to manage!

Sample Day 5

2012m
55TSS
Supporting Swim: Form

WU: 
- 500 easy
MS:
- 300 paddles and buoy moderate (30”)
- 300 buoy only moderate (30”)
- 300 swim moderate (30”)
- 300 fins moderate (30”)
CD: 
- 500 easy
Total: 2200

Advanced 70.3 | 24 Weeks | Reusable | Dream big!

$115.00 - Buy Now