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IRONMAN 70.3 BOULDER 2020 TRAINING PLAN // 20 WEEKS // BEGINNER to INTERMEDIATE Option A

Author

Ryan Falkenrath

All plans by this Coach

Length

20 Weeks

Plan Specs

triathlon half ironman beginner intermediate masters weightloss multi day hr based strength

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Plan Description

IRONMAN 70.3 BOULDER 2020 TRAINING PLAN // 20 WEEKS // BEGINNER to INTERMEDIATE athlete

Course specific training plan!
Long runs on FRIDAY
Long rides on SUNDAY

Please see our terms, definitions and sample workouts page for more insight to our plans.

This plan is event location specific to prepare you best for the course you will encounter.
If this plan doesn't exactly fit your life schedule, please contact us and we can advise on personalized plans as well.

Before starting the plan, you must be relatively fit, injury free and with no health concerns. Consult with your doctor before starting any training plan.

All run and bike workouts have been built within TrainingPeaks to be Garmin sync compatible.
All workouts have a PDF of the workout attached to save or print.

Questions? Visit www.SetThePaceTriathlon.com or email Ryan directly at info@setthepacetriathlon.com,



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:37 hrs 3:45 hrs
3:12 hrs 2:20 hrs
2:08 hrs 1:00 hrs
—— ——
0:29 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
3:37 hrs 3:45 hrs
3:12 hrs 2:20 hrs
2:08 hrs 1:00 hrs
—— ——
0:29 hrs 0:45 hrs

Training Load By Week


Ryan Falkenrath, USAT Level 1 Coach, IRONMAN U Certified Coach, IRONMAN U Regional Coach Board

www.SetThePaceTriathlon.com

I am focused on getting athletes with zero experience to the finish line of their first triathlon and helping experienced athletes get to the next level. Athletes goals are my #1 priority when I develop training plans and implement practices into workouts. If you’re not happy, I’m not happy!

Sample Day 1

0:25:00
457m
1.9TSS
SWIM // 100's // 0500

SWIM // 100's // 3 x 100 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 2

0:35:00
3.5mi
23.6TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

Total distance and avg speed estimated. Adhere to the workout protocol and ignore avg pace estimate.

Sample Day 3

0:35:00
3.5mi
23.6TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 35 MIN

Total distance and avg speed estimated. Adhere to the workout protocol and ignore avg pace estimate.

Sample Day 3

0:25:00
457m
1.9TSS
SWIM // 100's // 0500

SWIM // 100's // 3 x 100 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 4

0:25:00
457m
1.9TSS
SWIM // 100's // 0500

SWIM // 100's // 3 x 100 // Set 1 easy // Set 2 Medium // Set 3 Hard

DURATION AND AVG PACE ESTIMATED.
Adhere to plan effort and sets.

Sample Day 4

0:30:00
8mi
BIKE // Z2// 00 HOUR 30 MIN

BIKE // Z2 // 00 hour 30 minutes @ Z2 (below race effort) @ 85+ rpm

DISTANCE AND SPEED ESTIMATED. Perform to time.

Best performed outdoors OR on Zwift or other smart trainer course type with varied terrain that best matches planned race terrain.

Sample Day 5

0:50:00
5mi
RUN // ZONE 2 // 05 MILES

RUN // ZONE 2 // 05 MILES

Time and avg speed estimated.

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