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IRONMAN 70.3 COEUR D'ALENE (CDA) 2020 TRAINING PLAN // 16 WEEKS // INTERMEDIATE to ADVANCED

Author

Ryan Falkenrath

All plans by this Coach
No Ratings

Length

16 Weeks

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Plan Description

IRONMAN 70.3 COEUR D'ALENE 2020 TRAINING PLAN // 16 WEEKS // INTERMEDIATE to ADVANCED athlete

Course specific!

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

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
4:02 hrs 2:20 hrs
2:54 hrs 1:10 hrs
4:13 hrs 3:45 hrs
—— ——
0:39 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
4:02 hrs 2:20 hrs
2:54 hrs 1:10 hrs
4:13 hrs 3:45 hrs
—— ——
0:39 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

0:45:00
1372m
3.5TSS
SWIM // 100's // 1500

SWIM // 100's // 15 x 100 // rotate easy 100, medium 100 and hard 100

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

Sample Day 2

1:05:00
18mi
49.6TSS
BIKE // EASY + AERO INTERVALS // 01 HOURS 05 MIN

BIKE // EASY + AERO INTERVALS // 01 HOURS 05 MIN
Distance and avg speed estimated. Adhere to plan timing.

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

1:00:00
1829m
4.6TSS
SWIM // 500's // 2000

SWIM // 500's // 1 x 500 // Set 1 easy

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

Sample Day 4

1:05:00
18mi
49.6TSS
BIKE // EASY + AERO INTERVALS // 01 HOURS 05 MIN

BIKE // EASY + AERO INTERVALS // 01 HOURS 05 MIN
Distance and avg speed estimated. Adhere to plan timing.

Sample Day 4

0:50:00
5mi
33.6TSS
RUN // ZONE 2 + STRIDES // 00 HOUR 50 MIN

RUN // ZONE 2 + STRIDES // 00 HOUR 50 MIN

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

Sample Day 5

1:00:00
2286m
0.74TSS
SWIM // 500's // 2500

SWIM // 500's // 5 x 500 // Set 1 easy // Set 2 Medium // Set 3 Hard // Set 4 Medium // Set 5 Easy

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

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