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12 Week Intermediate 70.3 Triathlon using HR for bike and run

Author

Julie Dunkle, USAT, Ironman U and Training Peaks Certified Coach. 16x IM finisheer, 7x Kona Q

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Length

13 Weeks

Plan Specs

triathlon half ironman intermediate hr based strength

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Plan Description

Length: This 12-week program is an Intermediate Plan for Half Ironman for an athlete who wants to take their racing to the next level. This plan is 11-15 hours per week with intensity + volume. You average 3 swims, 3 bikes, and 4 runs + 2 strength sessions.

Requirements: You should have a good base over the past 4-6 weeks. Going into this plan, you should be able to:

This is HR based, you will need to have a HR monitor for the bike and run. There are directions in the plan about how to find your threshold HR. If you need assistance please email me.

Swim at least 3,00 yards, Bike at least 2 hours, Run 60 minutes
The plan will max out at 4,500m of swimming, 4 hours of cycling, 2 hours of running
Your off day is every other Monday your long ride is Saturday, and the long run is on Sunday.

To get the most out of this plan, you will need a power meter for cycling and a HR monitor for running.

Julie Dunkle has been coaching for 6 years, completed 16 Ironman races, with 7x Kona Qualifier, 50+ 70.3 races. Combining my experience as an athlete and a coach allows me to write plans that allow people to balance life + triathlon. I

Please email me with questions idropboys@gmail.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:58 hrs 1:45 hrs
1:50 hrs 1:30 hrs
5:05 hrs 4:00 hrs
1:22 hrs 0:45 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:58 hrs 1:45 hrs
1:50 hrs 1:30 hrs
5:05 hrs 4:00 hrs
1:22 hrs 0:45 hrs
—— ——

Training Load By Week


Julie Dunkle

D3 Multisport

Customized coaching based on your schedule, time, strengths and weaknesses. Using HR and power if you have it, workouts are written to help you realize your potential. $325 per month gives you detailed daily workouts, unlimited contact, nutrition and race day planning. As a mother wife and 16x Ironman finisher, 7x Kona Qualifier, I understand how to balance life+triathlon and maintain success in all areas.

Sample Day 1

0:30:00
Ez Run zone 1-2

Sample Day 1

1:00:00
2606m
10's 2850 yard workout

200 easy free, 10×50 free on 10 sec rest
300 choice kick (warm-up)
10×100 free, RI :15 - 3,6,9, are hard effort- whatever you do on #3 hold for the others
10 ×50 free, RI :15 - same routine as for 100's
250 easy free (cool down)
2850

Sample Day 1

0:10:00
Core 5

post run CORE workout 30 crunches 20 leg lifts - arms at sides 25 glute bridges 90-120 sec plank 2 sets of 15 Superman- https://www.youtube.com/watch?v=Ji83bo7vZFM   Hollow Hold-https://www.youtube.com/watch?v=LlDNef_Ztsc – 3x 30 sec and work to 1 min REPEAT

Sample Day 2

0:45:00
Strength

https://docs.google.com/document/d/1XtNhz9Th6xIckmOKa-gbg9O7t2JW0zl3GobZlg5a8KE/edit?usp=sharing

Sample Day 2

0:45:00
zone 2 ride

Sample Day 3

0:30:00
Ez Run zone 1-2

Sample Day 3

0:10:00
abs 1-A

https://drive.google.com/file/d/16R7fHt_j442KHajQIPmrVqVx69sZqaow/view?usp=sharing

$99.00 - Buy Now