Florida 70.3 Intermediate Triathlete


Carrie Smith, PT, DPT, USAT and IRONMAN Certified Coach

All plans by this Coach


12 Weeks

Typical Week

2 Swim, 3 Strength, 3 Bike, 4 Run, 3 X-Train, 1 Day Off

Longest Workout

1:00 hrs swim
4:00 hrs bike
2:00 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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This 12 week plan is designed for the intermediate athlete who is training for Florida 70.3. It is recommended that you have previously completed an olympic distance triathlon or longer, have been training consistently for the last three months, and can complete the following distances:

Swim: 1000 yds
Bike: 90 minutes
Run 50 minutes

This plan will include two benchmark tests in each sport to establish and update your training zones. You'll also receive a training zone calculator as well as step by step instructions on how to update your ranges in Training Peaks.

A typical week will include two swims (longest peaks at 3000 yds or m), three bikes (longest peaks at 4 hours), four runs (longest peaks at 2 hours), two strength training sessions, and three foam rolling and stretching sessions. There are also race specific brick sessions as you get closer to race day.
There will be a gradual build in duration and intensity for three weeks, and then every fourth week will be lighter to allow for recovery.

Each training plan will include access to the training zone calculators as well as a Training Manual. The training manual will include instructions on how to use your zones (RPE, HR, pace, power), how to perform benchmark testing, and access to video descriptions of the drills and exercises, and tips on race day and workout hydration and nutrition.

If you have questions about this plan please email us at ces@comprehensiveendurancesolutions.com


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:04
Training Load By Week
Average Weekly Training Hours: 10:04
Average Weekly Breakdown

Carrie Smith, PT, DPT

Comprehensive Endurance Solutions

Carrie is a physical therapist, USA Triathlon, and IRONMAN Certified coach in Atlanta, GA. She specializes in working with triathletes and runners to improve race performance from sprint to Ironman distance as well as those looking for injury prevention and return to sport. Carrie has over 10 years of experience working with triathletes and also offers metabolic testing for the bike and run, movement assessments, run video analysis and physical therapy and craniosacral therapy services.

Back to Plan Details

Sample Day 1

Swim Benchmark

3x100 WU choice :20

Drills (can use fins):
4x50 as 25 CU, 25 swim, :20
2x50 Build :20

Main Set:
Swim 20 minutes covering as much distance as possible. Record the distance. You can use the swim calculator to adjust your swim pace zones in Training Peaks.

100-200 Cool Down

Sample Day 1

Push Day Muscular Endurance 1

Warm up with 5-10 minutes of cardio. This can be on bike, elliptical, rower, etc.

Circuit 1
12-15x Chest Press
12-15x Step Up
30 sec Prone Plank

Circuit 2
12-15x Shoulder Press
12-15x Squat
30 sec Side Plank (30 sec each side)

Circuit 3
12-15x Triceps Pushdown or Kick backs
15x Heel Raises

Sample Day 2

z4 Tolerance 1b

10 min WU
3x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
4x2 min z4 with 1 min recovery
4x1 min z4 with 1 min recovery
Cool Down

Sample Day 2

Running Drills + Intervals 1b

10 min WU
Drills (walk back to start for recovery)
3x20 sec Skipping
3x20 sec Butt Kicks
2x15 sec Running Strides

4x1 min z4 PACE or RPE, 1 min recovery
z2 rest of run

5 min CD

Sample Day 2

Foam Roll and Stretch

Foam roll each area first and then stretch. Hold stretches 30-90 sec each.

Plantar Fascia

Also spend time working on any other areas that you feel need attention.

Sample Day 4

Interval Mix 1b

10 min WU
3x1 min HC with 1 min recovery
2x1 min Build (start z4, finish z5) 1 min recovery
2x1 min z5 with 1 min recovery
2x2 min z4 with 1 min recovery
z2 Rest of the ride
Cool Down

Sample Day 4

Brick Run

20 min z2 right after the bike
5 min CD

Florida 70.3 Intermediate Triathlete

$48.00 - Buy Now