Ultimate PB 70.3 Triathlon Training Plan

Author

Duncan Grainge

All plans by this Coach

Length

20 Weeks

Typical Week

4 Swim, 3 Bike, 3 Run, 1 Brick, 1 Day Off

Longest Workout

21:00 hrs swim
4:45 hrs bike
2:30 hrs run

Plan Specs

triathlon half ironman intermediate advanced time goal

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Summary

This training plan is designed for those who are looking to achieve a lifetime peak performance at the half-Ironman distance. If time is no object and you have trained as much as 18 to 20 hours a week in the past, then choose this training plan. The plan is 20 weeks long and comprise an 8-week base phase, a 6-week build phase, and a 6-week peak phase.

It includes two optional tune-up races: a sprint at the end of Week 12 and an Olympic-distance race at the end of Week 16. Every fourth week is a recovery week and the last 10 days constitute a tapering period. You will train 4 times per week in each discipline. This includes a weekly bike-run brick workout. The brick falls on Thursday in odd-numbered weeks and on Saturday in even-numbered weeks. The plan begins with 8,500 yards of swimming, 6 hours and 15 minutes of cycling, and 2 hours and 56 minutes of running in Week 1. It peaks with 12,850m of swimming, 10 hours and 10 minutes of cycling, and 4 hours and 55 minutes of running in Week 17. Happy training!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:33
Training Load By Week
Average Weekly Training Hours: 12:33
Average Weekly Breakdown

Duncan Grainge

SISU Racing

We Train individuals & athletes of all abilities. We believe in a collaborative athlete centric coaching style, where the athlete and coach work closely together to determine the training plan, goals, frequency and methods of communication. As experts in kinematics we strive to optimise the athletes movement economy which will in turn optimise your performance on the day, whether that be an Tri,10k, multi day sportive or even an IRONMAN or Ultra. #sisu #sisuracing #sisutri

Back to Plan Details

Sample Day 1

2100m
Swim Base

WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Sample Day 1

1:30:00
Foundation Bike

WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Sample Day 2

2150m
Foundation Swim

WU: 350 @ low aerobic intensity
10 x 25 drills, RI=0:10
MS: 12 x 100 @ moderate aerobic intensity, RI=0:05
CD: 350 @ low aerobic intensity

Sample Day 2

0:45:00
Foundation Run

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sample Day 3

1:20:00
Foundation Brick

WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sample Day 4

2150m
Fartlek Swim

WU: 400 @ low aerobic intensity
12 x 25 drills, RI=0:10
MS: 5 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
12 x 25 kick, RI=0:15
CD: 400 @ low aerobic intensity

Sample Day 5

0:30:00
Foundation run

WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity
Running Strides: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Ultimate PB 70.3 Triathlon Training Plan

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