Intermediate IRONMAN® 70.3® using TrainerRoad (12 Weeks, by Power & Pace)
Alison Freeman: USAT Level II Endurance, IRONMAN®, & TrainingPeaks Level 2 Certified Triathlon CoachAll plans by this Coach
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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 12 week program is an 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 6:30, and you are looking for a strong performance on race day.
A typical week has 2 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 4. One race fitness benchmark is included in week 8. 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 10 hours of weekly training for the past four weeks.
The first week of the plan includes 8 hours of training, plus two 45 minute strength sessions:
- 4200 yards/meters of swimming / 2100 yards/meters as your longest swim
- 3 hours 15 minutes of cycling / 1 hour 30 minutes as your longest bike
- 3 hours 15 minutes of running / 1 hour 30 minutes as your longest run
You will build in your max week to 11 hours 45 minutes of training, plus two 45 minute strength sessions:
- 4800 yards/meters of swimming / 2750 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, providing 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.
Email Coach Alison.
IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:33 hrs||2:15 hrs|
|4:06 hrs||3:00 hrs|
|1:32 hrs||1:00 hrs|
|1:22 hrs||0:45 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:33 hrs||2:15 hrs|
||4:06 hrs||3:00 hrs|
||1:32 hrs||1:00 hrs|
||1:22 hrs||0:45 hrs|