Start to Finish IM 70.3 PLAN

Author

Mike Bridge

All plans by this Coach

Length

30 Weeks

Typical Week

2 Bike, 2 Run, 2 Swim

Longest Workout

1:30 hrs swim
4:00 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced masters power based hr based pace based base period

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

This plan is designed as simple easy to follow plan for athletes who have limited time and just want to do what works.
The plan is based on the polarised training model with a small number of very hard sessions and a predominance of comfortable endurance sessions. This will maximise training results and limit injury risk. To aid simplicity the sessions in any given 4 week block are always similar week to week and could be easily remembered or modified if done on the run.

Every 4th week there is a down week to aid recovery but these also allow flexibility if sessions or weeks are missed due to life!

The plan runs for 30 weeks with a long taper from week 25. If the build up has been less than ideal the long taper can be cut a little to allow a few weeks extra training. If all has gone to plan then the longer taper means you will arrive at race day ready to fly!

The plan will suit anyone with a season of racing under their belt or athletes with experience form lower distances. The methods used will ensure that all but the most elite of athletes will make progress without requiring more than 12hrs training a week.

Attached to day one are some notes and forms that may prove useful on your Ironman 70.3 journey.

With this training under your belt you'll know you are toeing the start line ready to crush those 70.3 miles
and should you need any help along the way just get in touch through Racesnake.co.uk.

Best of Luck.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:21
Training Load By Week
Average Weekly Training Hours: 07:21
Average Weekly Breakdown

Mike Bridge

Racesnake

Swimming technique improvement, Triathlon racing and skills, training program design

We provide a range of un-coached and comprehensive coaching options ranging from £30-£80 per month.

Back to Plan Details

Sample Day 1

0:53:00
75.7TSS
3x8 mins - v02

A large V02 max set that will build endurance and cycle ecoonmy.

Sample Day 4

0:42:00
45TSS
8x2 min overgearing

A session that will not stress the aerobic system as much as some other interval work but is designed to develop leg strength and improve pedal stroke. Try and remain seated throughout and ensure you push and pull right through the pedal stroke.

Sample Day 8

0:56:00
88.4TSS
4x8 mins - v02

A large V02 max set that will build endurance and cycle ecoonmy.

Sample Day 11

0:48:00
53TSS
10x2 min overgearing

A session that will not stress the aerobic system as much as some other interval work but is designed to develop leg strength and improve pedal stroke. Try and remain seated throughout and ensure you push and pull right through the pedal stroke.

Sample Day 15

0:54:00
84.4TSS
3x10min - v02

A large V02 max set that will build endurance and cycle ecoonmy.

Sample Day 22

0:54:00
84.4TSS
3x10mins - v02

A large V02 max set that will build endurance and cycle ecoonmy.

Sample Day 25

1:14:00
86.6TSS
steady endurance

A steady session that stimulates the fast twitch fibres and builds aerobic endurance.

Start to Finish IM 70.3 PLAN

$75.00 - Buy Now