Phil's Advanced IRONMAN 70.3 + Email Access to Coach. 06 Weeks (12 hrs/wk).

Average Weekly Training Hours 09:23
Training Load By Week
Average Weekly Training Hours 09:23
Training Load By Week



An IRONMAN 70.3 training plan for advanced amateur triathletes.
Peak for your IRONMAN 70.3 with 11 to 12 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"With an overall time of 4.31.07 I am just paying for my IRONMAN 70.3 World Championship slot now! I can't thank you enough!" Farid Shavaksha, August 2015

"I have been using your IRONMAN 70.3 plan and am completely thrilled with it, I feel great! Thanks for putting together an affordable and doable plan for us age groupers." Lisa Sharpe, Feb 2019

More Testimonials >

Is This Plan For You?

This plan is designed to get you in peak shape for your priority "A" IRONMAN 70.3. Each week has 3 swims, 3 rides, 3 or 4 runs, a strength workout and a day off. An active recovery week, brick sessions and open water swims are included. Workouts can be exported to your devices and are compatible with Zwift, Garmin and more. To be successful with this plan you should have at least 2 years of triathlon experience and a good base fitness. Guidance is provided for HR, Feel, Power or Pace.Still not sure? We will happily switch your plan within 14 days of purchase.

Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

Onboarding Emails: During checkout, you can check a box to share your email address with Coach Phil Mosley. This enables me to send you a daily series of 5 helpful emails to get you started. You can also reply to me if ever you need help.


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Sample Day -1
0:50:00
1900m
Fitness Test: Critical Swim Speed (CSS)

This test helps you to measure fitness and create accurate training zones.

Warm up:
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).

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TEST*:
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest
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Main Set:
1 x (100 FS in Z1 + 15 secs rest),
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 20 secs rest),
1 x (100 FS in Z4 + 60 secs rest),
4 x (50 FS Build Z1 to Z4) + 60 secs rest.

Warm Down:
200 Choice in Z2.

For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.

Sample Day -1
0:54:00
86.4TSS
Fitness Test: Threshold Pace and HR

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
15 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

Sample Day 0
0:50:00
60.5TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you update your power and heart rate thresholds for Training Peaks.

Warm Up:
15 mins in Z2, 
5 mins as (15 secs in Z4 + 45 secs easy in Z2).

Main Set:
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.

Warm Down:
10 mins in Z2.

Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.

TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.

Sample Day 2
1:01:00
63.8TSS
Sub Threshold Efforts Bike

This workout involves efforts at just below your 1-hour race pace, which should feel hard after a while, but sustainable. Get ready to run straight afterwards.

Warm Up:
5 mins in mid Z2, 
4 mins in upper Z2, 
60 secs in low Z2.

Main Set:
15 mins in upper Z3 + 2 min recovery in Z1,
12 mins in upper Z3 + 2 min recovery in Z1,
8 mins in upper Z3 + 2 min recovery in Z1.

Warm Down:
10 mins in Z2.

Sample Day 2
0:15:00
21.2TSS
Run Off The Bike Fast At First

Get off your bike and run. Do the first 5 minutes in Z4. Then ease down into Z2 for the remainder of the workout.

Sample Day 3
1:05:00
2600m
Pool Swim: Speed Endurance

These swims involve effort at or above race pace, with regular recoveries. They will build your sustainable speed for race day.

Warm Up:
1 x (100 FS in Z2 + 100 Kick in Z2 + 5 secs rest),
2 x (100 Drill* in Z2 + 100 Pull in Z2 + 5 sec rests).

Main Set:
2 x (100 Pull in Z2 + 200 FS in Z3 + 5 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z4 + 10 sec rests),
3 x (100 Pull in Z2 + 100 FS in Z5 + 15 sec rests).

Warm Down:
2 x (50 FS in Z2 + 50 Choice in Z2).

Sample Day 3
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.

Phil Mosley
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My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.