Phil's Advanced IRONMAN® 70.3® for MASTERS + Email Access to Coach: 27 Weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:03



Kickstart Your IRONMAN 70.3 Training Now!
Expertly Designed For Advanced 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 am completely thrilled with my plan. It is affordable and doable for us age groupers!" Lisa Sharpe, 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 9:15 to 13:30 hrs of training per week
  • 3 swims, 3 rides and 3-4 runs per week
  • 1-2 strength sessions and 1-2 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 2000 m/yds, ride for 1:45 hrs and run for 45 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
0:42:00
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 1
0:40:00
Base 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: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Bench Press: 3 x 10 (Exercise 14)
5. Tricep Kickback: 3 x 10 (Exercise 16)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 24)
8. Reverse Crunch: 3 x 12 (Exercise 28)
9. Plank: 1 x 3 (Exercise 21)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 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 2
0:45:00
1500m
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
0:40:00
46.8TSS
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.

Sample Day 4
0:44:00
72.9TSS
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 4
0:45:00
1900m
Pool Swim: Recovery

These sessions are carried out at lower intensities providing the opportunity for recovery and to focus on technique.

Warm Up:
1 x (100 FS in Z2 + 100 Drill* in Z2 + 5 secs rest),
2 x (50 Breast in Z2 + 50 Back in Z2 + 5 sec rests).

Main Set:
1 x (100 FS in Z2 + 200 Pull in Z2 + 15 secs rest),
1 x (200 FS in Z2 + 300 Pull in Z2 + 15 secs rest),
1 x (300 FS in Z2 + 200 Pull in Z2 + 15 secs rest),


Warm Down:
1 x (200 Choice in Z2).

Sample Day 5
0:40:00
OPTIONAL Base Phase 1: Strength and Conditioning #2

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: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6. Dumbbell Pullover: 3 x 10 (Exercise 15)
7. Glute Bridge: 3 x 14 (Exercise 18)
8. Side Plank: 1 x 3 (Exercise 23)
9. Sit-Up: 3 x 10 (Exercise 27)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 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.

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.