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IRONMAN® 70.3® Intermediate 16 Weeks

Author

Joe Bergantine

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Length

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 http://coaching.bergantine.com.

Questions? Email me at joe.bergantine@gmail.com.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
0:04 hrs 1:00 hrs
Run x3
0:52 hrs 1:04 hrs
Bike x2
4:50 hrs 5:00 hrs
Strength x2
1:33 hrs 1:00 hrs
Day Off x1
—— ——
Other x1
0:39 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
0:04 hrs 1:00 hrs
Run
0:52 hrs 1:04 hrs
Bike
4:50 hrs 5:00 hrs
Strength
1:33 hrs 1:00 hrs
Day Off
—— ——
Other
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

Kinsa

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.

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