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MTrainingLab Ironman 70.3 Advanced 12 weeks


Giacomo Giovenali, Ironman Coach, TrainingPeaks Level 2 Coach, Istruttore FITRI, MTrainingLab CEO

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12 Weeks

Plan Specs

triathlon half ironman advanced

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Plan Description

Hello and thanks to visit my training programs.

Thanks to my works and the experience gained in the field, qualified as a qualified time for the Ironman 70.3 World Championship, you will arrive on your very good race day by enabling you to carry out your proof in an epic fashion.

With the training program "MTrainingLab Ironman 70.3 Advanced, you'll decode over the maximum load period, 13 hours a week (4 weeks) of time to be spent on training, while for the other weeks, volume varies from 6 to 10 hours.
Within the training programs, you will find some very useful files, where I will explain the terminology used in practice, a file dedicated to the explanation of training zones, a file with a very useful pattern of the food councils and a file on vitamin integration.

In an Ironman 70.3 you'll have to swim for 1.9 km, pedal for 90 km and run a half marathon 21.1 km in consecutively. The workload (volume and intensity) will be proposed gradually enough to give your physicist the time needed to metabolize the physiological effects induced by the training and arrive in a beautiful form on the day of the race!
To successfully end your Ironman 70.3, you will have to train each of the three disciplines (swimming, bicycle and race), at least twice a weaek in some times, a session dedicated to the upgrade.
This means that you're gonna have to train almost every day and then be well - organized to reconcile family, work and practice.
But don't worry, our training programs are optimal structured, so that you can dedicate time strictly enough to each training to make you an Ironman 70.3 finisher.


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:44 hrs 1:00 hrs
1:43 hrs 1:50 hrs
4:36 hrs 5:15 hrs
0:43 hrs 1:15 hrs
0:21 hrs 0:25 hrs
Workouts Per Week Weekly Average Longest Workout
2:44 hrs 1:00 hrs
1:43 hrs 1:50 hrs
4:36 hrs 5:15 hrs
0:43 hrs 1:15 hrs
0:21 hrs 0:25 hrs

Training Load By Week

MTrainingLab Coach

Giacomo Giovenali

I am a sport endurance coach, so I plan and I organize programs for athletes of endurance sport. My education begins with university graduation.
I am an Ironman Certified Coach and Italian Federation Triathlon Coach.I completed 13 Ironman and 60 between half distance and Ironman 70.3 .
I raced 2 times on Ironman 70.3 World Championship and accompany each year many of my athletes to live these amazing moment like Ironman Hawaii, Ironman 70.3 and XTerra Maui.

Sample Day 1

Test 1 x 400 + 1 x 200

Warm up: 100 + 12 x 25 (3rd-6th-9th-12th fast) rec 10 seconds
Test: 1 x 400 at your best, rec 4 minutes + 1 x 200 at your best
Cool down: 300 easy pb+pd

Sample Day 2


45 minutes easy, inserting 4 accelerations of 8 seconds.

Sample Day 2


Warm up: 10 minutes stretching
Main set: 1 x (Super Plank + Clam Shells + Glute Bridge + Pointer + Swiss Ball V Sits)

Sample Day 4


Warm Up: 15 minutes easy Zone 1 + 5 x (15 seconds fast + 45 seconds easy)
Main Set: 10 x (30 seconds fast + 30 seconds easy)
Cool down: 5 minutes easy Zone 1

Sample Day 5


Warm up: 200 + 100 easy Zone 1 rec 30 seconds
Main set: 15 x 100 easy like: 
1-5 Zone 1 + 
6-10 Zone 2 pb +
11-15 Zone 2 pb + pd) rec 30 seconds
Cool down: 2 x 100 pb + pd rec 30 seconds

Sample Day 6


Bike: 1.15 hours easy Zone 2 +
Run: 15 minutes easy Zone 2

Sample Day 7


45 minutes easy on hilly route, of which last 2 minutes all out

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