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Intermediate Low Volume IRONMAN® 70.3® (12 Weeks, by Heart Rate & Pace)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach
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13 Weeks

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Includes Structured Workouts

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

Learn More about Structured Workouts.

Plan Description


Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.

Time-Constrained? This Plan Is For You!

This 12 week program is an Intermediate Plan for the time-constrained 70.3 athlete. This plan is a good fit if you have successfully completed at least one 70.3-distance race in less than 6:00 prior to beginning this plan, and you are looking to complete another with a time-efficient training schedule.

In this program, the bulk of the training hours are over the weekends, and the weekdays will consist of a single session (bike/run or swim/strength) totaling no more than 90 minutes. A typical week has 1-2 mid-week swim/strength and 2 mid-week bike/run days. The weekends provide a mix of conventional and non-conventional training structures; you’ll have a long bike-run (brick) or long run-bike (reverse brick) on Saturday, and you’ll have a long run, a second long ride, or a medium-distance brick on Sunday. Half the weekends include the 2nd swim for the week. Your regular day off is Monday, and your extra day off (for approximately half of the training weeks) is Thursday. One race simulation day is included in week 8. There are benchmark workouts in week 5 to update your training zones.

Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 6-8 hours of weekly training for the past four weeks.

The first week of the plan includes 6 hours 45 minutes of training, plus two 30 minute strength sessions:
- 3800 yards/meters of swimming / 2100 yards/meters as your longest swim
- 3 hours 50 minutes of cycling / 1 hour 30 minutes as your longest bike
- 2 hours of running / 1 hour 10 minutes as your longest run

You will build in your max week to 10 hours 30 minutes of training, plus two 30 minute strength sessions:
- 4500 yards/meters of swimming / 2450 yards/meters as your longest swim
- 5 hours of cycling / 3 hours 30 minutes as your longest bike
- 3 hours 50 minutes of running / 2 hours as your longest run

All Workouts Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.

A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.

Have questions?

Email Coach Alison.

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

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:03 hrs 3:30 hrs
2:22 hrs 2:00 hrs
Day Offx2
—— ——
1:26 hrs 0:55 hrs
0:42 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:03 hrs 3:30 hrs
2:22 hrs 2:00 hrs
Day Off
—— ——
1:26 hrs 0:55 hrs
0:42 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Alison Freeman

NYX Endurance

A goal without a plan is just a wish. Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.