16-week Advanced HIM (70.3) Plan

Average Weekly Training Hours 11:06
Training Load By Week
Average Weekly Training Hours 11:06
Training Load By Week

This plan is a 16 week advanced 70.3 training schedule. It assumes the athlete is entering the training plan in-shape as it begins with 10+ hours of training. The plan peaks at approximately 15 hours of training a week. The training schedule includes all intensities and builds endurance rides to 4 hours.

Sample Day 1
1:15:00
3.8kME

WU: 400 stroke of your choice MS: 2x50 building to moderate-hard pace 100 kick 3x200 moderate on 20" rest 100 kick 600 with pull buoy (paddle optional) 100 kick 3x200 descending on 20" rest 100 kick 12x75 as 3 x (1st drill, 2nd easy, 3rd drill, 4th hard) on 20" rest CD: 200

Sample Day 1
0:50:00
Heart rate in zone 1-3. Rolling course.

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Sample Day 2
1:00:00
FTP 5x1

WU: 10' easy spinning 65-70% building to 70%
5' of 30" on/off @ 95-105% and 65-70%
5' riding 70-75% (Z2)
MS: 5x1' @ 90-95% (z4) (1' RI)
20' @ 70-75% (z2)
CD: 10' @ 60-65% (z1)

Sample Day 3
0:20:00
20' Strength Workout

Visit the FTP coaching blog (www.ftpcoaching.blogspot.com) and click strength. Select on of the strength routines and complete it.

Sample Day 3
0:30:00
1372m
Base Swim 1500

Warm Up: 200,
Drill: 4x50’s, Odds: 25 kicking on back/25 swim, Evens: 25 finger tip /25 swim
Main:
8x75’s on easy pace. pick it up for last 25
1x200: Build to 85% effort. Keep your stroke count consistent as you get faster throughout the 200.
4x50's on easy pace. find a comfortable feel for the water
Rest: 15s
Warm Down: 100

Sample Day 4
1:00:00
3 x 10

WU: 10' easy spinning 65-70% slowly build to 70% 5' at 70-75% MS: 3x10' building 75-80%, 80-85%, 85-90% (2' RI) CD: 4' @ 70-75%, 5' 65-7

Sample Day 4
1:10:00
Easy Run - 30

Easy run. This should be done at a casual, conversational pace. Do NOT exceed z2.

Andrew Dollar
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FTP Coaching

I am a USAT Level 2 coach with a focus in long course & ITU racing. I have coached over 150 different athletes ranging from the first time triathlete to the overall race winner. I host numerous training camps aimed at helping athletes improve at long course racing. I also volunteer with the SE High Performance Team, home to several national championship junior & youth elite athletes.