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Team Oxygenaddict IRONMAN® 70.3® 16 Weeks - Intermediate

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Team Oxygenaddict IRONMAN® 70.3® 16 Weeks - Intermediate


Rob Wilby

All plans by this Coach


16 Weeks

Plan Description

What Does Your Training Plan Include?

  • All training sessions built on the proven principles of the T.I.M.E. Training System
  • Weekly Guidance Notes on how to restructure your training week should you need to, as well as clear session priorities if you are particularly short on time.
  • Links to useful resources - from explanations of FTP tests, to online run paces calculators, to swim drill videos
  • The T.I.M.E. Training System

    This training plan has been designed following the principles of the T.I.M.E. Training System. Developed by Coach Rob Wilby & Team Oxygenaddict, this half-iron & Iron-distance training methodology is being used by age-group athletes all over the world with incredible success. It has been developed specifically to enable busy age-groupers to consistently deliver outstanding performances even if they have hectic work and family lives that result in limited, unpredictable training time.

    The T.I.M.E. Training System that this training plan is based on is made up of 4 pillars:

    • T: Testing Regular testing of improvement and ability across all disciplines to ensure all training sessions are completed at the optimal intensity

    • I: Intelligent Intensity Every single session in this plan will tell you to swim / bike / run at very precise intensities relative to your ability. This ensures that you'll see the maximum progress in the shortest amount of time

    • M: Mindset This training plan will bring significant improvements quickly. Combined with being designed with realism and achieveability in mind, this training plan will ensure you're no longer worrying about whether you're doing the right training. And in turn, your confidence and enjoyment will skyrocket - which is hugely important come raceday

    • E: Effective Effort Every single minute of prescribed training in this plan is designed to provide the biggest possible progress towards your goal. Training time comes at a premium, so you can't afford to be training ineffectively.

    Learn more about the T.I.M.E. Training System here

    About Coach Rob Wilby

    • "Official Coaching Partner" of the Outlaw series of triathlons
    • Runner up in the 2018 "220 Triathlon Coach of the Year" awards
    • Founder of Team Oxygenaddict and creator of the T.I.M.E. Training System
    • Has coached hundreds of age-groupers to half-iron & Iron-distance success
    • British Triathlon "Coach Educator & Assessor" - developing the next generation of triathlon coaches in the UK.
    • Host of the popular "Oxygenaddict Triathlon Podcast"
    • Speaker alongside Joe Friel and Chrissie Wellington at the Training Peaks Global Endurance summit in 2018

    Rob & Team Oxygenaddict have featured in:

    What others say about our training plans

    More training plans:

    -> Iron-distance
    -> Half iron-distance

How it Works

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Track Your Progress

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
02:23:00 01:00:00
Bike x3
04:27:00 03:30:00
Run x3
02:36:00 02:00:00
Workouts Per Week Weekly Average Longest Workout
02:23:00 01:00:00
04:27:00 03:30:00
02:36:00 02:00:00

Training Load By Week

This plan works best with the following fitness devices:

Rob Wilby Triathlon Coaching

I am a professional triathlon coach - is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and age group GB representatives.
I have coached over three hundred triathletes to successfully reach their goals - from professionals to those completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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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