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IRONMAN 70.3 INTERMEDIATE Middle Distance Base Build Triathlon Plan

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IRONMAN 70.3 INTERMEDIATE Middle Distance Base Build Triathlon Plan


Pinnacle Multisport

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12 Weeks

Plan Description

This is a Base Build Plan for an athlete wanting to progress to do a middle distance triathlon.
To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour.

Over 12 weeks you will increase your weekly volume from about 9.5 hours to 14 hours including 3 swims, 2 to 4 bikes, 3 to 4 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.

The plan uses common language to describe the workouts and is easy to follow. By the end of 12 weeks you will have excellent Base fitness and be ready for moving on to you race plan and your A-Race, 113 km middle distance triathlon

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
03:16:00 02:00:00
Swim x3
02:35:00 01:15:00
Bike x3
03:51:00 04:15:00
Strength x2
00:56:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
03:16:00 02:00:00
02:35:00 01:15:00
03:51:00 04:15:00
00:56:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Simon Oliver

Pinnacle Multisport

Simon Oliver is the founder of Pinnacle Multisport. His experience in racing as a competitive age grouper and adaption of training to the time crunched individual can offer a unique and individualised approach to training, racing and data analytics to ensure his clients achieve their best. Triathlon, Running and Cycling training plans for novice, intermediate and experienced athletes. Post workout feedback when coached or emails and in-depth review.

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  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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