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16 Week Busy Triathlete Novice to Intermediate IRONMAN 70.3 Plan - 6 to 12 hrs per week


Sara Crawford, Nitro Triathlon Coaching LLC

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16 Weeks

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Plan Description

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
Day Offx2
—— ——
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
Day Off
—— ——
1:58 hrs 2:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • GPS

All supported devices

Sara Crawford

Nitro Triathlon Coaching LLC

I employ a collaborative coaching style. I believe there needs to be a good balance in the athlete's life and triathlon training is only a part of that life. That said, there is a certain amount of discipline and dedication required to meet your potential. I work with the athlete to fit the training they need into an already busy schedule on a one-on one basis as everyone's needs are different. I am committed to my athletes and expect them to be committed to their training.