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IRONMAN 70.3 HAWAII 2020 TRAINING PLAN // 16 WEEKS // BEGINNER to INTERMEDIATE

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

15 Weeks

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Plan Description

IRONMAN 70.3 HAWAII 2020 TRAINING PLAN // 16 WEEKS // BEGINNER to INTERMEDIATE athlete

Course specific training plan!

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
3:49 hrs 2:17 hrs
4:11 hrs 3:45 hrs
2:34 hrs 1:00 hrs
—— ——
0:35 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
3:49 hrs 2:17 hrs
4:11 hrs 3:45 hrs
2:34 hrs 1:00 hrs
—— ——
0:35 hrs 0:50 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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

0:30:00
914m
0.5TSS
SWIM // 100's // 1000

SWIM // 100's // 10 x 100 // rotate easy 100, medium 100 and hard 100

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

Sample Day 2

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 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

0:30:00
914m
0.5TSS
SWIM // 100's // 1000

SWIM // 100's // 10 x 100 // rotate easy 100, medium 100 and hard 100

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

Sample Day 4

0:40:00
4mi
26.9TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 40 MIN

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

Sample Day 4

0:45:00
12mi
BIKE // Z2// 00 HOUR 45 MIN

BIKE // Z2 // 00 hour 45 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

0:30:00
914m
2.3TSS
SWIM // 500's // 1000

SWIM // 500's // 2 x 500

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

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