Ultimate 70.3 training plan- 17 weeks

Average Weekly Training Hours 06:32
Training Load By Week
Average Weekly Training Hours 06:32
Training Load By Week

Welcome to the ultimate 70.3 training plan ;-)

The training sessions can be very challenging and tough physically and mentally. The plan is designed to push you to reach your ultimate performance. When it says 'Zone 5'.... it means zone 5, tough, horrible and painful and when it says 'Zone 2' it means easy, relaxed, I want you to feel better at the end than at the beginning.
Too many people are training their hard not hard enough and their easy too hard. This plan is designed to change all that and push your limits, so when you have your 'easy' rides, you will want them to be easy ;-)

The long endurance sessions can be done using millage or time depending what works best for you.
This also includes brick training sessions, add them in when you can, DO NOT over do them as they cause very high levels of fatigue with minimal positive outcome, do them sparingly and only when you feel 100%

Recovery weeks are just that!!!! Recover and relax, enjoy not having structured sessions to follow, go out with friends or family and sleep in... no early morning sessions if possible and get your early nights and enjoy the weekends ;-)

I am happy to help with any questions so please email me bencapper@cambridgespartans.com
Coaching is also available if you feel you would benefit from some extra support.

Have fun, enjoy, train hard and be awesome ;-)

Sample Day -1
1:30:00
Speed intervals 1

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 1
1900m
Intervals 1

Warm up
250m
50m paddles or leg buoy x 5

Main set x 2
200m
400m

warm down
200m

Sample Day 6
1:30:00
Speed intervals 1

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 8
1300m
Intervals 2

Warm up
250m
50m paddles or leg buoy x 5

Main set x 1
50m x 2 Sprints
100m x 2 Sprints
150m x 2 Sprints

Warm down
200m

Sample Day 13
1:30:00
Speed intervals 1

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Sample Day 15
1500m
Intervals 3

Warm up
250m
50m paddles or leg buoy x 5

Main set x 1
50m x 3 Sprints
100m x 3 Sprints
150m x 2 Sprints

Warm down
200m

Sample Day 27
1:30:00
Speed intervals 2

Warm up
20mins steady, 90-100rpm cadence

Main set-
4 x 2:30min intervals
10min recovery

Warm down
20mins steady 90-100rpm cadence

Ben Capper
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@Spartans

I am the Head coach for Cambridge Spartans fitness and triathlon club, based in Cambridge, England.
I specialise in Sports Performance Coaching and biomechanics with a 'no junk miles approach' making every minute of your training count.