IRONMAN 70.3 ADVANCED Middle Distance Triathlon Plan (STRUCTURED CYCLING/PACE)
IRONMAN 70.3 ADVANCED Middle Distance Triathlon Plan (STRUCTURED CYCLING/PACE)
Length
12 Weeks
Plan Description
This plan is for experienced triathletes with at least 2 years racing who wish to improve their speed work with lots of interval, threshold and VO2 workouts. The aim is to build on and already good triathlon foundation and who's body can take continual training with limited recovery. The plan is 12 weeks race periodization with recovery in week 4 and week 9 and self tests to monitor progress and adjust thresholds. To finish with a 2 week race phase before a taper week to race day. Weekly volume ranges from 12 to 15 hours, except for the recovery weeks
The cycling workouts are to be undertaken on a smart trainer and are specific to you improving your weaknesses and increasing your time training endurance in the sweet spot zone.
By week 12 you will have excellent race prep fitness and be ready to race your A priority 113 km middle distance triathlon.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:12:00 | 02:45:00 |
|
Bike
x4
|
05:13:00 | 04:00:00 |
|
Swim
x4
|
02:54:00 | 01:15:00 |
|
Strength
x1
|
00:32:00 | 00:40:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:12:00 | 02:45:00 | |
|
|
05:13:00 | 04:00:00 | |
|
|
02:54:00 | 01:15:00 | |
|
|
00:32:00 | 00:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
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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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