Ironman 70.3 18-week Training Plan

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week

The SHOT Ironman 70.3 18-week training program will get you race ready and help you have a great race!

This is an 18-week program based on a 3-week cycle of build-build-recovery and super-compensation (a fancy word for getting stronger and faster progressively!)

The program follows the general principle of 80/20 triathlon training whereby 80% of workouts are low to moderate intensity and 20% are hard. This principle has been scientifically shown to be the best method across all triathlon disciplines to ensure optimal growth and good recovery.

Before starting this program you should be able to comfortably swim 45 minutes, bike for 1 hour, and run for 45 minutes, and be able to complete at least 5 hours of training per week.

What you get:

• 18-week program designed by an Ironman Certified, Triathlon Australia Accredited, and Precision Nutrition Certified Coach.
• Plan based on perceived effort or heart rate based (or pace for swim workouts). If you want to use power for bike workouts, instructions can be given on how to change the workouts to power (and, for example, how to use them in Zwift)
• Email support*
• Weekly review of your progress with comments and tips to keep you on track (via TrainingPeaks if you add me as a coach).

The unique part about this program is that at any stage you can upgrade to a fully customized triathlon training program for US$50 per week (minimum 4-weeks) or book a 1-on-1 consultation to discuss any aspect of your training for US$30 per half hour. The consultation option is especially useful for those who need deeper triathlon or nutritional advice.

Follow the link for a look at week 1: https://shotcoaching.com.au/ironman-70-3-18-week-training-plan/


*Within reason. If your questions are complex, you will be offered the opportunity for a formal consultation


Sample Day 1
0:50:00
2200m
Critical Swim Speed (CSS) Test

WARM UP:
2 x 100 as 25 easy / 25 mod / 25 hard / 25 easy
2 x 50 as 25 polo / 25 easy
100 as build from easy to hard
2 x 50 as 25 kick / 25 free
4 x 50 as build from easy in first 50 to hard in 4th 50, 20s rest

MAIN:
4 x 50 freestyle (25 fast, 25 easy), 20s rest
4 x 100 freestyle moderate, 20s rest
-----------------
Rest 1 minute
-----------------
400 time trial (at the fastest you can maintain for 400) RECORD TIME
-----------------
Recover for 5 minutes with very easy swimming
-----------------
200 time trial (at the fastest you can maintain for 200) RECORD TIME

COOL DOWN:
200 choice


DRILLS: Go to https://shotcoaching.com.au/swim-drills/ for information on swim drills

Sample Day 2
0:30:00
26.7TSS
Run Foundation

5-10 mins of activations to wake up the running muscles

WARM UP:
5 minutes easy effort (Zone 1)

MAIN:
20 minutes moderate effort (Zone 2)

COOL DOWN:
5 minutes easy effort (Zone 1)

You probably won't know your zones yet, so go to https://shotcoaching.com.au/training-zones for info on zones. Once testing is completed in the following weeks, you will have a more accurate idea of your zones.

For run activations see https://shotcoaching.com.au/run-activations.

Sample Day 3
1:00:00
55TSS
Cycling Foundation

WARM UP
5 mins @ easy spin (85+ rpm)
5 sets of:
30 sec @ cadence 100+rpm (low power, just high cadence)
30 sec @ easy spin

MAIN:
45 min moderate (Zone 2)

COOL DOWN:
5 min in easy (Zone 1)

You probably won't know your zones yet, so go to https://shotcoaching.com.au/training-zones for info on zones. Once testing is completed in the following weeks, you will have a more accurate idea of your zones.

Sample Day 4
1:00:00
20 min Threshold (FTP) Test

WARM UP:
10 mins easy at cadence >80 RPM
--------------
3 mins as...
1 min hard effort
1 min easy effort
1 min hard effort
--------------
15 mins as...
5 mins easy effort
5 mins hard effort
5 mins easy effort

MAIN:
20 mins Time Trial
***Hit the lap button on your HR/power measuring device to record the 20 mins interval***

COOL DOWN:
Easy spinning to 60 mins
hard = best effort you can maintain for the interval

Sample Day 5
0:45:00
2000m
Swim Foundation

WARM UP:
2 x 100 as 25 easy / 25 mod / 25 hard / 25 easy
2 x 50 as 25 polo / 25 easy
100 as build from easy to hard
2 x 50 as 25 kick / 25 free
4 x 50 as build from easy in first 50 to hard in 4th 50, 20s rest

MAIN:
1000 moderate effort (Zone 2) - swim at a consistent pace throughout. Rest for a few seconds if you need to reset.

COOL DOWN:
300 easy effort (Zone 1)

Use your zones in TrainingPeaks or go to: https://shotcoaching.com.au/training-zones/ for more info on zones

Sample Day 5
0:35:00
23.32TSS
Run Recovery

5-10 mins of activations to wake up the running muscles

35 minutes very easy effort (Zone 1)

Sample Day 6
1:00:00
68.3TSS
Cycling Strength

WARM UP:
10 min easy effort (Zone 1)
10 min moderate effort (Zone 2)

MAIN:
5 x
- 3 min very hard (Zone 4) @ 60-65 rpm
- 3 min easy (or roll down hill)

COOL DOWN:
10 min easy effort (Zone 1)

All RPM at 85-95 unless otherwise stated

Use your zones in TrainingPeaks or go to https://shotcoaching.com.au/training-zones for more info on zones

Stuart Harsley
|
SHOT coaching

My coaching approach draws on my experience across all levels of triathlon, formal coaching training (triathlon and corporate), a lifelong passion for continuing education, and professional training as a scientist in physiology, epidemiology, and biostatistics. I pride myself in being up to date with the latest techniques and technology. My coaching style is highly individualized to the athlete, and I take a high level of person interest in my athletes’ progress - your success is my success.