Intermediate 70.3 | 18 Weeks | Reusable | Go for your goals!

Author

Griffin Jaworski

All plans by this Coach

Length

18 Weeks

Typical Week

3 Bike, 3 Run, 4 Swim, 2 Other

Longest Workout

3932 m swim
3:30 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate 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.


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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 set a PR or finish stronger than they have in the past! 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 by aiming for the same training zones in each workout. That said, power is an important metric and can really help dial your training efficiency in to help you reach the next level.

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!

-Griffin Jaworski

"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: 06:54
Training Load By Week
Average Weekly Training Hours: 06:54
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

0:30:00
23.4TSS
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 2

0:30:00
23.3TSS
Supporting Ride: Recovery (Optional)

Recovery Ride: Optional recovery ride today with a few hard 30s intervals mixed in. 30s intervals are fantastic way to build mitochondrial density without adding too much stress and can break up an otherwise monotonous training session.

Sample Day 3

1:10:00
52.7TSS
Key Ride: Endurance

Variable Effort Long Ride. Stay mostly steady between 60%-75% FTP with a few harder minutes.  
__
Notes:
The purpose of long endurance rides is to increase aerobic capacity. Sustained effort mostly in the aerobic zone is ideal for most of the season due to its ability to increase mitochondrial density and capillaries in muscles without adding too much stress. This allows for consistency in week to week and is a critical component for success. 

These rides are also ideal for experimenting with fueling. Finding what works for your body early is a great way to set your season up for success. I use a company called Infinit Nutrition for a custom blend. You can use the link in the attachment for 10% with our special coupon code!

Sample Day 3

0:10:00
9.9TSS
Key Run: Brick

Brick Run: 10 minutes of easy running @ recovery/aerobic pace off the bike to get accustomed to post bike legs. Success in triathlon is dependent on being able to run AFTER the bike! This transition is something that should be taken seriously and should feel less foreign by the time race day rolls around.

Sample Day 4

1:00:00
70.9TSS
Key Run: Endurance

Steady effort long run. Pace can vary but stay in the prescribed training zone, ideally done on a softer surface (crushed gravel, clay, dirt, etc.) but pavement is okay as well.
__
Notes:
These long runs are truly long runs. Focus on pace, it's okay if it feels slow. This teaches the body how to burn a proportionately high amount of fat than it would, as well as increases aerobic capacity without adding too much stress. Consistency is the magic word. You want to finish this week knowing you will be able to handle next week's training.

If you haven't been training consistently prior to starting this plan it is more than acceptable to start with a 45 minute run and build up slowly to the prescribed amount.

Sample Day 5

2652m
65TSS
Key Swim: Threshold Development

WU: 
- 300 easy
Pre Main Set:
- 200 descending (200, 175, 150...25) with paddles and pull, moderate effort 15" rest
Main Set:
- 5 x 200 @ threshold pace 30" rest
CD: 
- 200 easy
Total: 2900
___
Notes: This is a staple workout in the program. Notice your average pace for 200s and compare as the season progresses.

Sample Day 9

1554m
58TSS
Supporting Swim: Fast Form

WU:
- 500 @ aerobic pace (choice of paddles, pull, or both)
MS: 
- 20 x 50 @ Threshold/V02 Max pace 10" rest
CD:
- 200 @ aerobic pace
Total: 1700
___
Notes: Aim for consistency. This is fairly high intensity but short. Focus on form and pulling as much water on each stroke. Notice stokes per length during 50s. Will play a "game" with this later on in the program.

Intermediate 70.3 | 18 Weeks | Reusable | Go for your goals!

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