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12 Week Intermediate IRONMAN 70.3


Sara Crawford, Nitro Triathlon Coaching LLC

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12 Weeks

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Plan Description

Training starts at approx. 10 hours per week (weekly totals - 6500yd swim, 5 hrs bike, 2 hr 50 min run) and peaks at 16 hours. Longest swim is 4000 yds, longest bike is 4 hrs 30 min and longest run is 2 hrs.

In general, there are 3 swims, 3 bikes and 3 runs (not counting transition runs) and 2 strength sessions per week.

Rest days are on Fridays for flexibility (if something comes up during the week and you can't train, that becomes the rest day and Friday is the makeup day) and to give your body a break before the long weekend workouts.

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
7,075m 3,658m
Bike x3
5:47 hrs 4:30 hrs
Run x3
3:14 hrs 2:00 hrs
Strength x2
1:12 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
7,075m 3,658m
5:47 hrs 4:30 hrs
3:14 hrs 2:00 hrs
1:12 hrs 0:45 hrs
Day Off
—— ——

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.

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