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Ironman 70.3 16 Week Comprehensive Heart Rate Training Plan


Patrick Walkington

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18 Weeks

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Plan Description

This is a comprehensive 16 week 70.3 plan for athletes who train with heart rate on the bike (please see my other plan if you train with power on the bike). The plan is tried and tested by many athletes of all abilities with great success and is ideally suited to time crunched athletes who have limited time to train. All sessions are written in easy to understand language with no unnecessary jargon. Full email support is also included. Week 1 is test week to determine your bike training heart rate zones and your target run paces to be used throughout this plan. Week 16 is a recovery week to get you up and moving again after your goal 70.3 race. All indoor bike sessions are Zwift compatible. All outdoor rides have an alternative indoor bike session if the weather is bad or if you’re short on time that day – these are included at the end of plan. Most weeks consist of around 8 to 9 hours of training and generally include 2 pool based swims (never over 2km long), 3 bike sessions (never over 3 hours long) and 2 runs (never over 1 hour 30 minutes long). There is also 1 bodyweight mobility and foam rolling session per week included in the plan. You will need to add one open water swim per week to suit you and your local climate. For these swims, I suggest you aim to swim easy pace front crawl for 30 continuous minutes. Runs can be on the road or on trails. Outdoor bike sessions can be replaced with MTB rides of similar duration. In order to make best use of this plan, you should have some fitness base including being able to swim regular 2km swim sets, run for at least an hour non-stop and be able to ride for 3 hours non-stop. You will need a swimming pull buoy and hand paddles, an indoor bike trainer, a heart rate monitor, a GPS watch and a foam roller. If your pool length is yards rather than metres, just count the metres mentioned in this plan as yards e.g. 400m = 400 yards. Other than that, let’s crack on and good luck. Coach Pat (BSc Sport Science and Coaching / Level 3 Triathlon Coach / Level 1 Training Peaks Coach / Ironman Certified Coach).

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
1:49 hrs 1:15 hrs
Bike x3
3:48 hrs 3:00 hrs
Swim x2
1:36 hrs 1:00 hrs
Day Off x1
—— ——
Strength x1
0:26 hrs 0:30 hrs
Workouts Per Week Weekly Average Longest Workout
1:49 hrs 1:15 hrs
3:48 hrs 3:00 hrs
1:36 hrs 1:00 hrs
Day Off
—— ——
0:26 hrs 0:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Patrick Walkington

Performance Tri Coaching

Hi. I'm a BT Level 3 High Performing Coach with Ironman University & Training Peaks accreditations. I have a Sport Science & Coaching Degree & understand why & how to do things properly. I've raced at every level & appreciate how to complete and compete in a triathlon. I coach a wide range of athletes from novices through to top end age groupers & offer Wattbike testing & analysis, bicycle servicing, bike fitting & anything else triathlon related. Please contact me for a no obligation chat.

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