Beginner/Intermediate IRONMAN® 70.3® using TrainerRoad (16 Weeks, by Power & Pace)

Author

Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon Coach

All plans by this Coach

Length

17 Weeks

Typical Week

1 Day Off, 2 Other, 2 Swim, 3 Bike, 3 Run, 2 Strength

Longest Workout

1:05 hrs swim
3:00 hrs bike
2:15 hrs run

Plan Specs

triathlon half ironman beginner intermediate power based pace based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


STRUCTURED PLANS. PROVEN RESULTS.

Coach Alison’s plans are designed to set you up for success! She incorporates training strategies with proven success to ensure that your fitness is where it needs to be when you toe the start line. Don’t spend your time worrying about whether you’re training correctly - put your trust in the plan so all you need to worry about is executing.


About the Plan:

This 16 week program is a Beginner/Intermediate Plan for 70.3 athletes. This plan is a good fit if you have successfully completed a 70.3-distance race in less than 7:30 OR an Olympic-distance race in less than 3:30 prior to beginning this plan, and you are looking for more than just to finish the event.

A typical week has 2-3 swims, 3 bikes, 3 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays beginning with week 8. One race fitness benchmark is included in week 12. There are benchmark workouts in week 5 to update your training zones.


Workout Distances & Durations:

Prior to starting this plan, you should have a good base of an average of 7-9 hours of weekly training for the past four weeks.

The first week of the plan includes 7 hours 15 minutes of training, plus two 30 minute strength sessions:
- 3300 yards/meters of swimming / 1700 yards/meters as your longest swim
- 3 hours 15 minutes of cycling / 1 hour 30 minutes as your longest bike
- 2 hours 35 minutes of running / 1 hour 10 minutes as your longest run

You will build in your max week to 12 hours 20 minutes of training, plus two 30 minute strength sessions:
- 5650 yards/meters of swimming / 2550 yards/meters as your longest swim
- 5 hours 15 minutes of cycling / 3 hours as your longest bike
- 4 hours 45 minutes of running / 2 hours 15 minutes as your longest run


All Bikes Are TrainerRoad Workouts!

Bike sessions are designed to be executed within TrainerRoad. Most are TrainerRoad’s built-in workouts - just search for the workout by name within the TrainerRoad app and start cycling! Some are “team” workouts which can be accessed by joining Coach Alison’s team in TrainerRoad. Later in the plan, as the long rides get longer, you are welcome to take those rides outdoors. But if you need or want to execute them indoors, a TrainerRoad workout option is always provided. And due to the non-stop nature of indoor riding, those long rides are just a bit shorter when done on the trainer.


All Swims and Runs Are Structured Workouts!

The plan uses the TrainingPeaks structured workout feature for swims and runs, provided precise workout details, including pace targets, for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See the Structured Workout Help Page for more information.


A Website Just for Coach Alison’s Athletes!

Coach Alison’s website, linked within the training plan, provides a wide range of information for her athletes. From training zones to understanding TrainingPeaks data to fueling guidelines to Zwift routes, her website is a resource that will support your training journey from start to finish.


Have questions?

Email Coach Alison.


IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:00
Training Load By Week
Average Weekly Training Hours: 10:00
Average Weekly Breakdown

Alison Freeman

D3 Multisport

A goal without a plan is just a wish. D3 Multisport Coach Alison Freeman is a USA Triathlon Level II Endurance Certified, Ironman Certified, and TrainingPeaks Level 2 Accredited Coach. She has proven success getting first-time 70.3 and Ironman-distance athletes to the finish line, as well as proven success with time improvement for experienced 70.3 and Ironman-distance athletes.

Back to Plan Details

Sample Day 1

1:00:00
53.3TSS
Anaerobic #1: 2x 6x30"

"D3 Multisport - Coach Alison" Team Workout

Sample Day 1

0:40:00
1600m
40TSS
Sweet Spot #1 3x3 MS750

3 sets: 100-75-75 ... Total MS=750

Sample Day 2

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Sample Day 2

0:45:00
49.4TSS
Hill Ladder A

If on the treadmill, do the hills at 5%.

Sample Day 3

0:45:00
34TSS
Endurance #0a: TR Carter

Sample Day 3

0:45:00
1700m
45TSS
Aerobic Base ME #2

Sample Day 4

0:30:00
Strength: Preparation Phase, 30'

https://docs.google.com/document/d/14U7caWBPGw7MNcaNEau8MmMTpWL_N9cmAA5aT1aOIEo/edit?usp=sharing

Beginner/Intermediate IRONMAN® 70.3® using TrainerRoad (16 Weeks, by Power & Pace)

$129.00 - Buy Now