IRONMAN® 70.3 Atlantic Cit 2021: Intermediate (16 week with Power and HR - detailed workouts)
Julie Dunkle, Co-Owner NYX Endurance, 8+ years coaching TriathlonAll plans by this Coach
NYX Endurance Training Plans.
We’re a group of coaches who like to get our hands dirty. We believe in being in the arena, so that we can be the ultimate foundation for our athletes. NYX Training Plans have been created from our combined 20+ years of coaching experience as well as combined 28 Ironman finishes and 57 Ironman 70.3 finishes (and counting). While each coach has a different approach and coaching style, the structure of our plans is based on scientific, systematized progression that will best set you up for success and achievement.
About Julie Dunkle:
Julie is an 8x Kona Qualifer and has raced over 30 70.3’s with ten Age Group Wins. This plan is written from my personal experience on the race course coupled with over 50 atheltes who have successfully raced 70.3’s. This plan is specific to the course, with flat rides and flat runs to prepare you for course’s intricacies.
About the Plan:
This 16 week program is an Intermediate Plan for 70.3 athletes. It’s great for middle of the packers looking to improve their finishing time and placement!A typical week has 3 swims, 3 bikes, 4 runs, and 2 strength sessions. Your days off are Mondays, your long rides are on Saturdays, and your long runs are on Sundays. There are bike-run (brick) workouts on most Saturdays. There are 2 race simulation days. There is testing to set your swim, bike and run packing and HR zones.
Workout Distances & Durations:
Prior to starting this plan, you should have a good base of an average of 10- 12 hours of weekly training for the past four weeks.
The first week of the plan includes 11 hours of training, plus two 30 minute strength sessions:
-You will build in your max week to 14.5 hours of training, with a max week of 14.5:
-4500 yards/meters as your longest swim
- 4 hours as your longest bike
- 2 hours as your longest run
All Workouts Are Structured Workouts!
The plan uses the TrainingPeaks structured workout feature, providing precise workout details including pace or heart rate targets for all segments/intervals within each workout. These workouts can be easily imported into devices, including most Garmin multisport watches and bike computers. See this article for more information.
The NYX Mob and Discounted Training Plans
The NYX Mob is a subscription-based community of athletes who get to take advantage of NYX Endurance team benefits without committing to 1-on-1 coaching. For only $15 per month, Mob members get 20% off NYX training plans, access to our sponsor discounts and private Facebook group, along with many other benefits. You can join the Mob even if you are a member of another team or have another coach. Learn more about the NYX Mob here.
Email Coach Julie.
IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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.
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?