INTER 70.3 12 wk plan email access to Coach,8-12 hrs per wk, reusable, Pace[swim]PWR[Bike]HR[run]

Average Weekly Training Hours 07:20
Training Load By Week
Average Weekly Training Hours 07:20
Training Load By Week

INTER 70.3 12 week plan

“Great help, and very quick responses to specific problems and issues. Really good service, that I would highly recommend!”

Thorhallur Agustsson 22nd Feb 2019

This 12 week plan will help any intermediate triathlete improve on their previous 70.3 time/placing.


Plan outline
Base or fitness/stamina development = 6 weeks
Build or race specific training = 5 weeks
Taper or readying yourself for race day = 1 weeks
2 week progression:1 week recovery cycle

Typical week
2 swim, 3 run and 3 bike sessions and 2 rest days per typical week
Training load = 8 - 12 hours per week

What do you get in this plan?
• Email access to the author
• Free “How To Use Your Training Plan” and “Swim drills” guides
• Training zones using feel, heart rate or pace
• Session details up-loadable to garmin connect, trainer road and zwift from compatible device

Have a question? Click here to ask me directly and I will respond within a few hours
Want to see reviews? Click here for testimonials
Not the right plan for you?
Click here to view my Advanced 70.3 plans.
OR
Click here to view other Intermediate 70.3 plans.
OR
Click here to view my Beginner 70.3 plans.


Sample Day -70
0:55:00
18.64mi
FTP bike test (Turbo)

BT: 3:00 Warm-up at effort of 2/10
3:00 3/10 Warm-up
3:00 4/10 Getting warmer!
3:00 5/10 Warmer still!
3:00 6/10 Tempo
3:00 7/10 Strong effort
3:00 2/10 Recovery
4 x 1:00 Fast pedal with 1:00 recovery (fast pedal is >100 rpm)
3:00 Recovery at 2/10
20:00 Pain, agony, misery and FTP [HARD EFFORT - DO NOT STOP - THIS IS CONTINUOUS]
3:00 Cool-down

Once you have the HR data uploaded to this session - open via the analyse icon in the top right hand corner and follow the following steps outlined in the below link
http://home.trainingpeaks.com/blog/article/joe-friel-s-quick-guide-to-setting-zones

Sample Day -69
1:24:00
8.7mi
70TSS
Long Slow Run [Endurance focus]

Long slow runs are designed to build your run stamina and should be in z1/z2 for the base period

Session details
2km z1 warm up
10km z2 steady state running
2km z1 cool down

Sample Day -35
1:05:00
7.46mi
75TSS
Long run [Race Pace interval]

In build phase - we change the gears a little for the long runs by adding in race pace intervals to sharpen you up for your A race

Session details
3km z1 warm up
6km z2 @70.3 Race pace
3km z1 cool down

Sample Day -28
1:15:00
8.7mi
95TSS
Long run [Race Pace interval]

In build phase - we change the gears a little for the long runs by adding in race pace intervals to sharpen you up for your A race

Session details
3km z1 warm up
8km z2 @70.3 Race pace
3km z1 cool down

Sample Day -3
0:55:00
2200m
Final 70.3 swim set

Warm up: 200 front crawl
Main set: To be completed with pull bouy 1900m straight
Cool down: 100 back stroke

Sample Day 1
1900m
70.3 swim

Sample Day 1
55.92mi
70.3 Bike

Steven Moody Current Triathlon Ireland Coach of the year
|
SMart endurance solutions

*Triathlon Ireland coach of the year award winner 2017 based on athlete/peer voting*

Coach Steve has over 20 years experience in endurance sports racing, including numerous IRONMAN and 70.3 finishes (including 2xworld champ qualification)

As a full time coach (TP level 2, Ironman U certified), Steven specialises in helping time Age Group triathletes and runners realize their goals.

See http://www.smartendurancesolutions.com/testimonials/ for sample client feedback