IRONMAN 70.3 Finisher, 20 weeks (Garmin-compatible, access to coach)
Marius Triukas, IRONMAN® Certified CoachAll plans by this Coach
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Who is this Plan for?
If you have run a marathon, finished a cycling century or maybe even participated in a Sprint or Olympic triathlon event, you probably already have an IRONMAN® 70.3® triathlon on your radar. If you are familiar with endurance events and you can swim a few hundred yards front crawl (freestyle) in a pool, this plan can help you to prepare to finish IRONMAN 70.3 triathlon race in 20 weeks, and take the first step to your IRONMAN® journey.
The plan has a three week intro period and starts with 4:45 hours of training on the first week, and reaches maximum training volume of almost 12 hours on week 10. It includes a variety of workouts (strides, tempo, steady-state, endurance, to name a few) arranged in three-week cycles, which will allow your body to adapt and prepare for a challenging race.
The plan is based on a percentage of your calculated Threshold Pace (it applies to swim, bike, and run workouts). Most swim and run workouts also refer to RPE 1-10 (Rating of Perceived Exertion) scale to help you to develop your 'pace by feel'.
The plan does have Strength & Conditioning workouts, however for the best results they should be followed with the supervision of the gym coach.
The plan is compatible with Garmin devices so you will have structured workouts delivered straight to your watch when using the AutoSync feature after connecting your TrainingPeaks and Garmin Connect accounts. However, please check your device compatibility in the Garmin/TrainingPeaks website.
Access to Coach
If you will have any questions for this plan, before or after purchasing it, please contact me by e-mail firstname.lastname@example.org and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|2:34 hrs||2:30 hrs|
|3:47 hrs||4:00 hrs|
|0:40 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||2:34 hrs||2:30 hrs|
||3:47 hrs||4:00 hrs|
||0:40 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices: