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Ironman 70.3 in 7 Hours Per Week (12 weeks) - HR Zone Based

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Roger Hospedales

All plans by this Coach


12 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description

This 12 week plan is designed for a busy athlete who is able to invest 7 hours per week of training time in order to successfully finish their upcoming Ironman 70.3 race.

Athletes completing this Ironman Certified Coach designed plan, will train 7 hours each week from weeks 1 to 10, 6.5 hours during week 11, and just over 3 hours during the race week taper. Athletes can expect to complete 1-2 swims each week, 2-4 bike rides, and 2-3 runs.

The swim workouts in the training plan are based on pace, while the bike and run workouts in the plan are based on Duration and Heart Rate - utilizing Training Peaks Structured Workouts. That can be utilized on your device or preferred virtual training platform.

Thus, it is essential that you have a reliable Heart Rate Monitor, and that you complete the field testing during the first week of the plan, and set your zones in Training Peaks ( Make sure you utilize Joe Friel's Swimming, Cycling and Running Zones.

You should be training regularly for 5-7 hrs per week, for at least one month prior to starting this training plan.

Being an efficient time limited plan, it strictly focuses on swim, bike and run. But you should be engaging in stretching, massage (self or a RMT), and sound nutritional practices to help you recover from your training, and to stay injury free.

* The information provided in this training plan cannot replace individual advice from health professionals. Please consult your physician before starting the training plan or any new fitness program.
Upon purchasing the plan, you will receive a welcome email, and an invite to schedule a one-time phone/video call where you can ask your questions about the plan and the training ahead.

If you require more personalized assistance, check out our Coaching Consultations add-on to your plan, or our other Coaching Services (

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:19 hrs 2:15 hrs
Swim x2
1:12 hrs 0:50 hrs
Bike x2
3:07 hrs 3:15 hrs
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
2:19 hrs 2:15 hrs
1:12 hrs 0:50 hrs
3:07 hrs 3:15 hrs
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Roger Hospedales

PR Endurance Training

We are the place for you if you are an athlete:
✔ with goals to accomplish.
✔ looking for experienced and proven coaching.
✔ in need of a custom-made plan built around your life.
✔ wanting structure, motivation, and ongoing feedback.
✔ searching for improvements in performance.
✔ ready to put in the hard work but still have fun.
✔ requiring a team dedicated to your good health and success.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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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