IRONMAN 70.3 Finisher, 20 weeks (Garmin-compatible, access to coach)
Author
Marius Triukas, IRONMAN® Certified Coach
All plans by this CoachLength
20 Weeks
Typical Week
3 Run, 2 Swim, 2 Bike, 1 Strength
Longest Workout
2900 m swim
4:00 hrs bike
2:30 hrs run
Plan Specs
triathlon half ironman intermediate 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.
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.
Plan Highlights
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 marius@trainbydata.com and I’ll be happy to help you. And read the Welcome message before starting. It contains important information about your plan.
Stats
Sample Day 1
For this time trial test, be rested and perform it on a running track, or on any other flat, smooth course. Warm up for 5 minutes by gradually accelerating to a tempo which you believe you can sustain for 30 continuous minutes, but not longer. Do not start too fast, stay consistent and have in mind that test is divided into 10-minute and 20-minute parts. They are for calculation purposes only, so do not drop your pace after 10-minute lap is complete; you have to run for continuous 30 minutes at the fastest pace you can sustain for that amount of time. After completing the test, cool down for 5 minutes.
Your average 30 min. pace will be your Lactate Threshold Pace (LTP). Your average HR for the last 20 min. of the test will be your Lactate Threshold Heart Rate (LTHR).
Sample Day 2
Warm-Up: 300m Easy (RPE4)
4x50m Catch-Up drill, rest 10s between intervals
4x100m Steady State pace (RPE7), rest 5s between intervals
2x100m Kick drill [kickboard], rest 15s between intervals
Cool-Down: 200m Easy (RPE4)
Sample Day 3
The purpose of this workout is to calculate your Functional Threshold Power. If you do not know your FTP, before you proceed, set it to 200W in TrainingPeaks. Warmup for 10 minutes in prescribed intensity, and be prepared to increase it to the indicated value with each step, which takes exactly 2:30 minutes. You may or may not be able to complete the workout, but you should note the wattage of the last step completed and the duration of an uncompleted step.
If TrainingPeaks does not offer FTP value automatically after the workout, you can calculate it as described in http://bit.ly/FTPEstimate
Sample Day 3
Recovery: 20 min @ 80 % of Threshold Pace (RPE 4-5)
Sample Day 4
Warm-Up: 300m Easy (RPE4)
3x100m Closed Fist drill, rest 10s between intervals
6x50m - 25m Easy (RPE4), 25m Hard (RPE8), 10s rest between intervals
3x100m Side Kicking drill, rest 15s between intervals
Cool-Down: 200m Easy (RPE4)
Sample Day 5
Sample Day 5
WARM-UP
Jog 5 min
DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps
MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps
Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps
Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps
COOL-DOWN
Static stretches - 5 min