Phil's Intermediate IRONMAN® 70.3® for MASTERS + Email Access to Coach: 39 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 08:05



Kickstart Your IRONMAN 70.3 Training Now!
Expertly Designed For Intermediate MASTERS Triathletes.


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!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"My fitness and confidence has really improved. At 59 I am getting faster and faster!" Bob Taylor, 2018

"I'm 63 yrs old and just completed my first IM 70.3. I finished only thanks to your plan and personal support. Thank you!" Rudi Vittori, 2019


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Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features:
  • Progression from 5 to 12:30 hrs of training per week
  • 2 swims, 2-3 rides and 2-3 runs per week
  • 2 strength sessions and 2 days off
  • Every 3rd week is active recovery
  • Brick workouts and open water swims
  • Regular fitness tests to track progress
  • Train using HR, Feel, Power or Pace
  • Workouts compatible with Garmin, Zwift and more
To start you should be able to swim 1200 m/yds, ride for 60 mins and run for 30 mins. View sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



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 share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.

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Sample Day 1
0:25:00
1000m
Fitness Test: Critical Swim Speed (CSS) 1000

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

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

Main Set:
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.

Warm Down:
100 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 2
0:42:00
53.9TSS
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 2
0:40:00
Prep Phase 1: Strength and Conditioning #1

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Triathlon.pdf

Whole Body Strength:
1. Squat: 2 x 12 (Exercise 1)
2. Alternate Lunge: 2 x 8 (Exercise 5)
3. Single Leg Squat: 2 x 6 (Exercise 3)
4. Reverse Lunge: 2 x 6 (Exercise 6)
5. Bent Over Row: 2 x 12 (Exercise 12)
6. Push Up: 2 x 12 (Exercise 13)
7. Glute Bridge: 2 x 12 (Exercise 18)
8. Bird Dog: 2 x 7 (Exercise 19)
9. Plank: 1 x 2 (Exercise 21)
10. Reverse Crunch: 2 x 12 (Exercise 28)

Flexibility: 5-10 minutes

Notes:
1. 2 x 12 = 2 sets of 12 repetitions with a rest between sets.
2. Rests are 20-40 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

Sample Day 4
0:35:00
60.2TSS
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 Z1-Z2 (easy/steady).

Main Set: 
Run/jog for 30 mins at the fastest pace you can maintain for the duration. Try to keep a steady pace but if you need to take walk breaks that is OK. Record your average pace and ideally average heart rate too. 

Warm Down:
Get warm or dry clothes on and walk for 5 mins. Optional gentle stretching session after.

Sample Day 4
0:30:00
1200m
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 + 15 secs rest),
1 x (100 Drill* in Z2 + 15 secs rest).

Main Set:
2 x (50 FS in Z2 + 50 FS in Z3 + 20 sec rests),
3 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests),
2 x (50 FS in Z2 + 50 FS in Z5 + 20 sec rests).

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

Sample Day 6
1:00:00
43.6TSS
Aerobic Endurance Ride

Ride at an easy/steady intensity, mainly in Z2 today. You should be able to chat at this intensity. This ride will improve your efficiency for using fat for fuel and increase your ability to transport oxygen to your working muscles.

Sample Day 7
0:30:00
34.8TSS
Aerobic Endurance Run

A steady run, mainly in Z1-Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Phil Mosley
|
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.