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Intermediate Ironman 70.3® ( 8-13 hrs/week) + email access or phone call access to coach

Includes Structured Workouts

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

Learn More about Structured Workouts.


Shray Kandhari

All plans by this Coach


16 Weeks

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

This plan is for someone who has anywhere between 8-13 hours per week to train. The plan is for an intermediate athlete who has about 16 weeks before their big race and is familiar with power/FTP tests and knows their way around the weight room . The plan has 3 swims , 3 bikes , 3 runs and 1 strength session per week. We include a 4th run ( brick) in the last few weeks leading up to the race.

The plan is written based on the current available scientific literature. For example :

1- Current scientific literature shows that low cadences are more efficient than higher cadences specially if you are producing less than 250 watts. This plan takes that into account and has you do some big gear/low cadence intervals every block. Believe it or not there is no research paper which shows 90 as the optimal cadence. 90 was an "observation" among pro cyclists who were producing 300-400 watts on the flats. Age group triathletes aren't producing 300 watts in a 70.3 . We also know your cadence drops when climbing , so we train to produce higher watts at lower cadences. I talk about cadence in a lot more detail in the video below :

2- Strength training has been shown to improve lactate threshold along with cycling and running economy . Let's not forget it reduces the risk of injuries. This plan takes that into account and has you do strength training the first 12 weeks.

3 - Unlike the classic periodization model which has you do a lot of base miles with no hard intervals , this plan has you do a bit of intensity from the very first week. This plan leans towards a polarized approach initially but has you do race specific intensity intervals in the last few weeks leading up to your race. The current literature which looks at the training of elite endurance athletes has shown that their training is very race specific in the last few weeks leading up to a big event. We take that into account and make your training race specific the last few weeks.

You can reach out to me if you have any questions after purchasing the plan or we can set up 1 phone call to answer any questions you might have.

Besides the plan you'll also get 3 documents

1- Sample Nutrition plan which you can leverage to come up with your own nutrition plan
2 - Contributing factors to a faster bike split besides the obvious (more watts)
3 - Race day checklist

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
04:34:00 03:30:00
Run x3
02:29:00 02:00:00
Swim x3
02:39:00 01:30:00
Strength x1
00:41:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
04:34:00 03:30:00
02:29:00 02:00:00
02:39:00 01:30:00
00:41:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Shray Kandhari


Shray was a chain-smoker once upon a time, but now is an Ironman certified coach and provides coaching for Triathletes/runners/cyclists in India on a month to month basis. Shray has successfully coached athletes to a sub 20 min 5k ,sub 1:30 half marathon and has a personal best of 5:21:09 in the 70.3 distance.

If you're interested in just a pre written training plan instead , you can buy the pre written plans from trainingpeaks . You can also reach out to us and we can write you one if needed !

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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