70.3 Half Ironman, TrainerRoad, Int, 12 weeks, by Pwr (Bike) & Pace (Swim/Run), Structured Workouts

Average Weekly Training Hours 10:17
Training Load By Week
Average Weekly Training Hours 10:17
Training Load By Week


DESIRE. DETERMINATION. DISCIPLINE. Our plans get results!


Author: Alison Freeman
  • Triathlon Coach, D3 Multisport
  • USA Triathlon Certified Coach
  • Training Peaks Level 2 Certified Coach
  • Proven success getting first-time 70.3 and Ironman-distance athletes to the finish line
  • Proven success with time improvement for experienced 70.3 and Ironman-distance athletes

Length: This 12 week program is an Intermediate Plan for 70.3 athletes - you should have successfully completed at least one 70.3-distance race in less than 6:00 prior to beginning this plan. The plan uses TrainerRoad for all bike training, with the option to ride outdoors for the long weekend rides. The plan averages 10 hours 15 minutes per week and has a max week of 13 hours 15 minutes. A typical week has 2-3 swims, 3 bikes, 3 runs, and 2 strength sessions.

Requirements: You should have a good base of an average of 8-10 hours of weekly training for the past four weeks. Going into this plan you should be able to:
  • Swim at least 2000 yards/meters
  • Bike at least 2 hours
  • Run at least 70 minutes

You will build to:
  • 2850 yards/meters of swimming
  • 3 hours of cycling
  • 2 hours 10 minutes of running

Your day off is Monday, your long ride (or long brick) is Saturday, and your long run is Sunday.

Our programs are designed for the age group triathlete who has a busy life with a full-time job, a family and/or other responsibilities. In this program, the longer workouts will be on the weekends, and the weekdays will consist of shorter workouts. There will be bike-run (or brick) workouts on most Saturdays beginning with week 4. One race simulation day is included in week 8. There is testing in week 1 to set your training zones.

Our plans set YOU up for success. The main goal of this plan is to fully prepare you for race day. Alison incorporates training strategies with proven success records to ensure that your fitness is where it needs to be when you toe the start line. Her passion for the sport and wisdom gained from years of coaching goes into designing a plan. She takes the guesswork out of training so that all you need to focus on is executing.

We leave no stone unturned in helping you reach your goals. Purchase of this plan includes:
  • Strategically designed, simple to follow ‘Structured Workouts’
  • Strength workouts
  • D3 'Terminology' and 'Determining Heart Rate and Power Zones' documents
  • Insider access to premium content, instructional videos and training tips
  • The opportunity to be a part of a top Ironman Club Team, Team D3
  • Access to our private, Team D3 Facebook group to ask our USAT Certified Coaches questions
  • Team Sponsor Discounts

If you have questions email Coach Alison and learn how we get it done for our athletes: www.D3Multisport.com

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 2
1:00:00
80TSS
Bike Benchmark: TR 20 Minute Test

Upon completing your benchmark, update your bike threshold power and HR (found under TrainingPeaks Settings) using Threshold Power / Andy Coggan and Lactate Threshold / Joel Friel for Cycling. Your new threshold HR is your average HR for the 20' time trial and your threshold power (or FTP) is 95% of the average power for 20' time trial.

Sample Day 3
0:30:00
29TSS
Easy Run

Easy, zone 1 / recovery pace run

Sample Day 3
0:45:00
2000m
Swim Benchmark: Base Pace Test Set

BASE PACE TEST SET
10x100 on 5" RI
Swim 10x100 at your fastest sustainable pace on 5" rest - ideally this is swum as a send off set (e.g., 10x100 on 1:50, coming in around 1:44-1:46). Your send off can be set after your first 100 - add 7-10 seconds to your time for the first 100 to get to a round number (X:X5 or X:X0).

Sample Day 4
0:45:00
34TSS
Endurance #1: TR West Vidette

Sample Day 5
1:00:00
84.3TSS
Benchmark Run Workout

Find a mostly flat course with no stop signs/stop lights - or go to your local track. Warm up for 20', including 4x20" builds with 40" RI. Then complete a 30' Time Trial. Press the lap button 10' into the TT. Note the distance covered over the full 30', and your average HR for the final 20'. Cool down for 10 minutes.

Sample Day 5
0:55:00
2300m
Musc Endurance #5

2.5 sets 2x200P 4x50S

Sample Day 6
2:00:00
118TSS
Long Sweet Spot #7a: TR Icefall

4x15’ O/U 80-100% w 10’ End RI

Alison Freeman
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D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Certified and TrainingPeaks Level 2 Certified Coach. Alison is structured and data-driven in her approach to coaching, believes that the coach-athlete relationship is as important as the training, and always sets her athletes up for success.