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TPS 12 Week Ironman 70.3 Plan - Intermediate


Nick Saunders

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12 Weeks

Plan Specs

triathlon half ironman intermediate hr based

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Plan Description

This plan is far more challenging than the Beginner half IM plan. Workouts are HR based for bike and run workouts. Swim workouts are based on threshold pace.
You should be able to swim at least 2km, cycle 60km and run 10km before starting this plan.

We use Joe Friel's 7 zones, follow this link for more info:

The plan is progressive and builds you up to being race ready for your race. There are some challenging brick sessions in there to get you used to the feeling of running off the bike as well as multiple interval sessions.
If you feel sick or fatigued you should take 1 to 2 days off. Do not try to make up lost sessions, rather ease back into training.
There are no strength sessions provided. It is recommended that you at least do functional core sessions or at least a light weights workout to help prevent injury and maintain basic strength. This should take no more than 30min. Good days to do these sessions would be a Monday, Wednesday or Friday. Two sessions a week is adequate for strength workouts.
Long distance racing is all about pacing and nutrition when it comes to race day. It is highly important to work out what nutrition and hydration works for you. On some of the longer weekend workouts it will give you a chance to practise using your nutrition and hydration. You should work out what works for you, your sweat rate, you can even get sweat tested:

If you swim with a swim squad or do track sessions you can replace the swims and interval run sessions with your club workouts. Make sure your coach is aware of your planned race.

Good luck, if you have any questions or need the plan changed to suit your schedule email


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:59 hrs 1:40 hrs
2:04 hrs 1:00 hrs
4:10 hrs 3:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:59 hrs 1:40 hrs
2:04 hrs 1:00 hrs
4:10 hrs 3:00 hrs
—— ——

Training Load By Week

Nick Saunders

Triathlon Performance Solutions Ltd

Triathlon Performance Solutions (TPS) is a UK based coaching company and offers:

  • Coaching for all distances. Our athletes are coached locally and remotely through TrainingPeaks.
  • March winter training camp in Fuerteventura.
  • Online training plans for all distances from sprint distance to Ironman.
  • Precision Hydration Sweat Testing by Andy Brodziak.

Sample Day 1

Swim 50,75,100's

10x50 with pull buoy - @ 20sec rest
Very easy on these. It should feel easy
8x75 @ 90% of threshold pace
40sec easy recovery
5x100 @ 85% of threshold pace
4x50 warm down - 20sec rest

Sample Day 2

Interval Cycle 6x2min

10min easy warm up @ Z1 @ 80-90rpm
5x30sec one leg drills on each leg, alternate sides - 60sec easy between drills
Main set:
6x2min intervals @ Z3-4HR @ 85-95rpm
2min easy to steady recovery @ 80-85rpm
11min easy warm down

Sample Day 2

Easy to steady 30min run

Easy 30min run @ Z1HR

Sample Day 4

Interval Run 8x60sec

10min easy warm up @ Z1HR
5x30sec strides working on increasing leg speed and stride length through the 30sec
60sec easy recovery
Main set:
8x60sec fast working up to Z4HR
60sec easy recovery
@10min easy warm down

Sample Day 4

Steady Cycle - 10x60sec high cadence

15min warm up @ Z1HR
Main Set:
10x60sec @ cadence @ 100rpm, keep the effort comfortable - HR no higher than Z2 - 80sec easy
8min easy @ Z1HR

Sample Day 5

Steady Swim

400 easy warm up - mix it up with back stroke if you want to - 60sec rest
10x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
8x25 easy kick - use fins if you have them - 20sec rest
10x50 steady @ 80-90% of threshold pace for the 50 - 20sec rest
100 easy warm down

Sample Day 6

Long Bike

15min easy @ Z1HR - cadence @ 80-90rpm
Pick it up to Z2HR. If any hills HR can go over Z2 but not for more than 60sec - cadence range @ 80-95rpm - get in @ 2hrs if you can

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