Peak for your IRONMAN 70.3 with 9 to 11 hrs training per week!
"My PR was 6:37 for IRONMAN 70.3 before your training plan. It is now 4:59, all I can say is thanks!!!" Richard Lonsdale (52), Oct 2016
"Thank you for the Intermediate 70.3 plan. I surpassed all my expectations, completing in 5:27, not bad for a 47 yr old first timer! I would never have got so fit without it your structured plan." Roy Byres, June 2018
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This plan is designed to get you in peak shape for your priority "A" IRONMAN 70.3, although you can include other events. Each week has 6 to 8 workouts, a strength session 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 1 year of triathlon training 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.
This fitness test helps you update your power and heart rate thresholds for Training Peaks.
15 mins in Z2,
5 mins as (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
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.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
15 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy).
Hop off your bike and do a short, steady run. All in Z2.
This workout works well on an indoor bike trainer; you can also do it outside. It's not supposed to be high intensity, so keep a lid on this one. You will improve your fat-burning and efficiency.
15 mins in Z2.
4 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
4 x (3 mins in upper Z2 + 30 sec recoveries in low Z2).
10 mins in low Z2.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
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
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.
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.
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.
This ride is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this ride.
30 mins in Z2.
7 x (10 mins in low to mid Z3 + 5 mins in Z2).
15 mins in Z1-2.