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IRONMAN® 70.3 80/20 Polarised Training Plan | HR | 18 Wk Polarized | Email Access to Coach

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IRONMAN® 70.3 80/20 Polarised Training Plan | HR | 18 Wk Polarized | Email 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.


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


18 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

Welcome to your 80/20 polarised IRONMAN® 70.3 training

We will use the very latest techniques of polarised training to get you to the finish line in great shape and enjoy your training journey on the way. This plan is 18 weeks with a general phase of 9 weeks, a specific phase of 7 weeks and a 2 week taper.

Polarised training is a model which means you will spend 80% of your time training at a moderate intensity and 20% at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.

In the specific phase, the weekend swim and bike or bike and run workouts are scheduled on the same day and should be done back to back as a "brick" session to simulate the demands of 70.3 racing.
On weekdays during the specific phase, bike and run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing and nutrition and to test out race equipment so that these things are familiar on race day.
There is an optional Sprint or Olympic Distance practice race or race simulation in week 15

In the general phase there are sessions in HR Zone 3 and above to develop speed, muscular endurance and aerobic capacity.

This plan is for first time 70.3 athletes and even first time triathletes and enable you to finish strong at your event. You should be able to swim and run comfortably for 45 minutes and cycle for 60 minutes and complete at least 3 hours of aerobic exercise over seven days.

The weekly training load starts at 8 hours in week 1 and peaks at 14 hours in week 16.

What do you get in the plan:
- 18 weeks of swim, bike, run & transition sessions
- S&C to help prevent injury from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S&C exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include Heart Rate profiles that you can download and use with your indoor trainer (Zwift etc) & Garmin
- The Run session have Heart Rate structured session for download to Garmin etc

You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.

My name is Karen and I live in Southern Spain near the IRONMAN® Marbella 70.3 event where I coach and run Triathlon training camps all year round (ChiliTri). So, if you would like face to face coaching and come and check out the Marbella course please get in touch. Karen is an IRONMAN® Certified Coach and British Triathlon Federation Level 3 Coach. I also work as a Coach Educator & Assessor for the British Triathlon Federation, helping to develop the next generation of triathlon coaches in the UK.
Karen is also a Qualified Personal Trainer specialising in endurance athletes so all of the S & C sessions are tried and tested.

Good luck with your training and IRONMAN® event!

Read what other Athletes a saying about my plans

My Website Link

For more information on the 80/20 triathlon training methodology please see the 80/20 Triathlon book by Matt Fitzgerald and David Warden.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:29:00 01:30:00
Run x2
02:05:00 02:00:00
Other x2
00:26:00 00:17:00
Bike x2
03:11:00 03:30:00
Day Off x1
—— ——
Strength x1
00:36:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:29:00 01:30:00
02:05:00 02:00:00
00:26:00 00:17:00
03:11:00 03:30:00
Day Off
—— ——
00:36:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell Level 3 BTF & IRONMAN Certified Coach


I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation Level 3 High Performing Coach & Tutor. I'm also a certified NASM PT & WOWSA Level 3 & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España. World Triathlon Coaching Female Triathletes Certified

Together we will meet your goals.

Training plans for all distances for all levels of athlete. Plans include email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.

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  • 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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