Phil's Novice IRONMAN® 70.3® for MASTERS + Email Access to Coach. 12 Weeks (7 -11 hrs/wk)

Average Weekly Training Hours 07:13
Training Load By Week
Average Weekly Training Hours 07:13
Training Load By Week

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

Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

What Our Clients Say

"Thanks for getting me to the start line, I was really prepared both mentally and physically. The Novice IM 70.3 plan and your advice was spot on throughout." Rio Kolatsis, April 2019

"I am completely thrilled with the IM 70.3 plan. Thanks for putting together an affordable and doable plan for us age groupers." Lisa Sharpe, Feb 2019

More Testimonials

Is This Plan For You?

Read "Why Use A Masters Plan" for more about this plan. Key features include:
  • Every 3rd week is active recovery.
  • 6-7 workouts, 2 strength sessions and 2 days off each week.
  • Brick sessions and open water swims included.
  • Fitness tests are included to track progress.
  • Train using HR, Feel, Power or Pace.
  • Workouts compatible with Garmin and many more devices.
To start this plan you should be able to swim 1600 m/yds, ride for 1:40 hrs and jog for 60 mins. View sample weeks below: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: At checkout you can choose 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.

A Recognized Expert, As Featured On:

Want More Information?

Copyright © 2019.Myprocoach Ltd.

Sample Day 1
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
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).

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:
400 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
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 4
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).

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

Sample Day 4
Pool Swim: Aerobic Endurance

These sessions will be done at lower intensities, and will progress in duration. The goal is to build your endurance ensuring you can easily swim the distance on race day and still have lots of energy left for the ride and run.
Warm Up:
1 x (100 FS Breathe every 3 in Z2 + 20 secs rest),
1 x (100 Pull in Z2 + 100 Drill* in Z2 + 20 secs rest),
1 x (100 FS Breathe every 5 in Z2 + 20 secs rest).

Main Set:
2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests),
2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests),
2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests),

Warm Down:
1 x (100 Choice in Z2).

Sample Day 6
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 6
Easy Run Off The Bike

Easy/steady run in Z2.

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.