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IRONMAN 70.3 PAUSE MAINTENANCE PLAN // 6 WEEKS // BEGINNER TO INTERMEDIATE

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

6 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

IRONMAN PAUSE MAINTENANCE PLAN // 6 WEEKS // BEGINNER TO INTERMEDIATE athlete

This plan is intended to bridge the gap if your race was postponed, reschedule or TBD due to public health issues. Working on maintaining fitness, building some fitness and volume, and have you ready to jump back into your plan when you event kicks back in. Assumes you have had some volume already.

Please see our terms, definitions and sample workouts page for more insight to our plans.

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
3:35 hrs 1:35 hrs
2:54 hrs 1:00 hrs
3:40 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
3:35 hrs 1:35 hrs
2:54 hrs 1:00 hrs
3:40 hrs 2:00 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

1:00:00
STRENGTH // SWIM BANDS LADDER // 60 MINUTES

STRENGTH // SWIM BANDS LADDER // 60 MINUTES

Sample Day 2

0:45:00
12mi
65.7TSS
BIKE // BIKE TEST

BIKE // BIKE TEST

DISTANCE AND SPEED IS ESTIMATED.

Follow workout directions and ignore estimated speed and distance. PDF attached to workout to print if needed.

Built as RPE for free ride in Zwift.

Make sure to hit the lap button before and after the test portions.

Sample Day 2

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 3

0:35:00
STRENGTH // SWIM FOCUS // 30 MIN

STRENGTH // SWIM FOCUS
PDF of workout attached.

Sample Day 4

0:55:00
5mi
RUN // RUN TEST

RUN // RUN TEST

TOTAL DISTANCE AND AVG PACE ESTIMATED.

Adhere to plan intervals and effort.

Make sure to hit the lap button before and after the test portions.

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

0:45:00
STRENGTH // UPPER BODY

STRENGTH // UPPER BODY

PDF of workout attached.

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