MTrainingLab Ironman 70.3 Professional 12 weeks

Author

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

All plans by this Coach

Length

12 Weeks

Typical Week

4 Swim, 1 Bike, 3 Run, 1 Strength, 2 Brick

Longest Workout

1:20 hrs swim
1:30 hrs bike
1:50 hrs run

Plan Specs

triathlon half ironman advanced

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Summary

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 Professional, you'll decode over the maximum load period, 14 hours a week (2 weeks) of time to be spent on training, while for the other weeks, volume varies from 5 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.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:36
Training Load By Week
Average Weekly Training Hours: 11:36
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
Test 1 x 2000

Warm up: 200 + 2 x 100 (25 all out + 75 easy) + 2 x 50 (25 all out + 25 easy)
Test: 1 x 2000 at your best.
Cool down: 500 easy pb + pd

Sample Day 2

1:00:00
Recovery

1 hour easy, with 6 accelerations of 8 seconds.

Sample Day 3

6.84mi
Test: 4 x 2000

Warm up: 1 km easy + 10 x (20 mt fast + 80 mt easy) + stretching
Main set: 4 x 2000 at your best, recovery 9 minutest stop, between each 2 km
Cool down: 1 km easy + stretching

Sample Day 4

0:45:00
2000m
41.69TSS
Endurace 15 x 100

Warm up: 200 + 100 easy Zone 1 rec 30 seconds
Main set: 15 x 100 easy so willing: 
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 5

0:15:00
CORE 1

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

Sample Day 6

2:20:00
Bike Test

Bike:
Warm up: 30 minutes easy + 10 x (15 seconds fast + 45 seconds easy) + 1 minute all out + 4 minutes easy.
Test: 20' at your best, wearing the H.R. band, on climb of 4-6% always sitting on your saddle.
Cool down: X' easy to drive at 2 hours +
Run: 20 minutes easy

Sample Day 7

1:00:00
Endurance

1 hour easy if possible on undulating route with the ultimate 5 minutes all out.

MTrainingLab Ironman 70.3 Professional 12 weeks

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