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IRONMAN® 70.3® Intermediate 16 Weeks


Joe Bergantine

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16 Weeks

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Plan Description

A 16-week intermediate-level triathlon training plan for racing a half-distance triathlon such as an Ironman 70.3.

This is a training plan for someone who can swim, bike and run for 45-minutes to an hour at a moderate pace to begin. That is, you may have been doing off-season activities such as nordic skiing or HIIT gym classes or running, biking, and swimming in an unstructured or easy manner for at least a month.

The average training week is 8.5 hours and ranges from about 7-12.5. NOTE: The TrainingPeaks training plan duration summary doesn't necessarily reflect the workouts for swim and run as they may have a prescribed distance rather than duration depending on the session intent to allow you to move at your own pace.

Every third week is a recovery week to allow your body to recover from the hard work you've done in the previous two weeks and reap the benefits of that fitness build. These de-loading weeks, and the interim rest days, are as important as the work days, if not more so. Take your rest days as seriously as your workouts.

This plan includes a complete yoga sequence for building mobility and strength to support the primary sports.

The strength training portion of the plan is triathlon-specific and assumes you have access to free weights including dumbbells, kettlebells, and/or barbells as well as bands and TRX or other suspension training equipement, and a knowledge of how to use them safely and with good technique. If you're ever in doubt, ask a certified Fitness Trainer or Strength and Conditioning Specialist. The strength training program assumes you are not currently following an annual strength training program.

This training program references relative perceived exertion (RPE), pace zones, heart rate zones, and power zones for prescribing intensity depending on the activity and intent of the training session. This plan utilizes sport-specific threshold tests early on in the training plan to determine your own unique values. Most heart rate monitors and power meters will allow you to set customized zone information. Consult the manufacturer's information if you have questions about your unique device.

It is important to remember that this training plan is just a guide, to listen to your body and see how you perform. Consultations, customized training plans, and full-service coaching available at

Questions? Email me at


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:04 hrs 1:00 hrs
0:52 hrs 1:04 hrs
4:50 hrs 5:00 hrs
1:33 hrs 1:00 hrs
—— ——
0:39 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
0:04 hrs 1:00 hrs
0:52 hrs 1:04 hrs
4:50 hrs 5:00 hrs
1:33 hrs 1:00 hrs
—— ——
0:39 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Joe Bergantine


IRONMAN Certified Coach, USAC Cycling Coach, RYT200 Yoga Instructor, NSCA CSCS Strength and Conditioning Specialist, Stacy Sims Women are Not Small Men Certified. Full-service remote coaching and training plans for cyclists and triathletes.

Sample Day 1


Download the Yoga PDF (click on the paper clip icon in the upper right). This will be your guide for yoga through the course of this plan.

Sample Day 2

Form Drills - 100 groups - 3x [4x25, 2x50, 100]

Sample Day 2

Anatomical Adaptation

Download the Ironman 70.3 Strength Plan PDF (click on the paper clip icon in the upper right). This will be your guide for strength training through the course of this plan.

Sample Day 4

LTHr & FTPo Test

Warm up through each energy system.

After the warm up, perform a 30-minute time trial all by yourself. It should be done as if it was a race for the entire 30 minutes. Ideally this is done outside although it can be done on a turbo trainer or rollers. 

If done outside, plan accordingly for the 30 minutes and find a good, flat, route that you can come back to when it is time to repeat the test, that's safe, and relatively quiet.

If performing this on a turbo trainer or rollers ensure you have enough resistance so you aren't bouncing in the saddle at the higher cadences of the warm up.

During the main set, at 10 minutes into the 30 minute time trial, click the lap button on your heart rate monitor to create a 10 minute lap and a 20 minute lap.

When done, your average heart rate for the second lap of the main set -- the last 20 minutes -- is an approximation of your LTHR.

Your average power for the entire 30 minute time trial is your FTPo.

Warm down for 5+ minutes, letting your heart rate drop back down to Zone 1.

Sample Day 5

Form Drills - 6x50

Sample Day 5

Anatomical Adaptation

See attachment from first session.

Sample Day 6

10x100 T-Pace Test

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