16 Week Busy Triathlete Novice to Intermediate IRONMAN 70.3 Plan - 6 to 12 hrs per week
Sara Crawford, Nitro Triathlon Coaching LLCAll plans by this Coach
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3 Swim, 2-3 Bike, 3-4 Run workouts per week. Includes 3 race simulations.
Only 5 weeks of plan with 10 to 12 hrs of training! All other weeks are 5 to 9 hrs.
Periodization is 3:1 build:recovery. Intensity listed by Zone 1-5 (can use RPE, heart rate or power)
Total first week volume = 3350 yd swimming, 2.5 hrs biking, 2 hrs running (approximately 6 hrs total)
Should have completed at least one sprint or Olympic distance triathlon.
Move workouts around to best fit your schedule.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|1:59 hrs||1:15 hrs|
|0:00 hrs||0:07 hrs|
|1:58 hrs||2:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||1:59 hrs||1:15 hrs|
||0:00 hrs||0:07 hrs|
||1:58 hrs||2:00 hrs|