Intermediate Medium Distance Triathlon 70.3 . 08 Weeks (9-10 hrs/wk).

Average Weekly Training Hours 06:20
Training Load By Week
Average Weekly Training Hours 06:20
Training Load By Week

This plan is designed to get you in peak shape for your priority "A" Medium Distance Triathlon 70.3. 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.

Sample Day -13
0:42:00
53.19TSS
Fitness Test: FTP and Threshold HR

This fitness test helps you to set your power or heart rate thresholds for Training Peaks.

Warm Up:
12 mins in Z2,
5 x (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:
5 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 -11
0:44:00
72.86TSS
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: 
5 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 -10
0:53:00
42.2TSS
Aerobic Endurance Ride

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.

Warm Up:
10 mins in Z2.

Main Set:
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).

Warm Down:
5 mins in low Z2.

Sample Day -10
0:15:00
19.32TSS
Run Off The Bike

Hop off your bike and do a short, steady run. All in Z2.

Sample Day -9
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.

Sample Day -8
2:30:00
136.35TSS
Race Practice Ride

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.

Warm Up:
30 mins in Z2.

Main Set:
7 x (10 mins in low to mid Z3 + 5 mins in Z2).

Warm Down: 
15 mins in Z1-2.

Sample Day -8
1:15:00
103.96TSS
Run Off The Bike Faster At First

Get off your bike and run. Do the first 15 minutes in Z3. Then ease down into Z2 for the remaining 60 minutes.

Tricoachec
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Tricoachec

we help amateur athletes to exceed their goals, while ensuring that they have quality time available for their family, friends and career. The training plans are intelligently designed around a typical work week. Proven and efficient mid-week training sessions are established, with longer aerobic workouts on weekends.