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IRONMAN® 70.3 | 12 Week Plan | HR | S&C | Coach Email Support, Tips & Access to PT

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Karen Parnell

All plans by this Coach

Length

12 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 designed to take you through the 12 weeks leading up to your IRONMAN® 70.3 races.

Welcome to your training plan! Your journey starts here and I will be there to guide you to the finish line of your IRONMAN® 70.3 race. The plan includes swim, bike, run, transition, nutrition and strength and conditioning sessions and guides. Some of the sessions will be in the session window and some will be downloadable PDF documents that you can download and take to the gym, swimming pool or wherever you train.

This is a 12 week plan so assumes you have been in maintenance mode and this is considered your base phase. This mean the first phase in the plan is general preparation.

I have set Monday as your rest day as there will be a long run or bike on the Sunday when most people have time to train longer and that means you have Monday to fully recover from this. It includes:

- Session Videos and PDF downloads so you can take them to your training venue
- HR training sessions to use with Garmin, Zwift etc
- Training and Racing Tips
- Strength and Conditioning sessions to help you avoid injuries

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

In order to be able to complete the training you should have a reasonable level of fitness at the start of the training. A pre-requisite would be that you can swim 1000m continuously, you can cycle for 120 mins and run for 60 mins. 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 at your training venue.

The training sessions can be completed in a number of locations. The swim sessions are mostly designed for a pool, with open water sessions towards the latter half of the program. The bike sessions could be done either outdoors or indoors, the same goes for the running sessions. Ideally some of the running session should be done on a 400m track. We would strongly advise that you do spend as much time as possible training outdoors so that you get time training in similar conditions to those that you will be racing in.
We also would strongly advise that you do as much Open Water swimming as you can in preparation for your race. All triathletes benefit greatly from getting the experience of what it is actually like to swim in open water with other swimmers.

The intensity of the training in this programme is to be executed using Heart Rate (HR) Zones this allows you to work to your limits with specific barriers.

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 and Tutor. She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.

I also offer an option to change plans if you feel you need more or less volume etc. I also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses, event and time to train but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you karenparnell01@hotmail.com and chilitri.com.

Good luck with your training and IRONMAN® event!

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:58:00 02:30:00
Swim x2
00:10:00 01:00:00
Brick x2
02:26:00 03:30:00
Strength x1
00:52:00 01:00:00
Bike x1
01:49:00 04:00:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
02:58:00 02:30:00
Swim
00:10:00 01:00:00
Brick
02:26:00 03:30:00
Strength
00:52:00 01:00:00
Bike
01:49:00 04:00:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Karen Parnell

ChiliTri

Triathlon training plans for all triathlon distances from Sprint to IRONMAN® for novice, experienced and masters triathletes. All training plans include training guide, email access to coach and resources including demonstration videos and nutrition advice.
I'm Karen Parnell, IRONMAN® Certified Coach and British Triathlon Federation (BTF) Level 3 High Performing Coach & Tutor. I'm also a certified NASM Personal Trainer & ASA Open Water Swimming Coach. Nivel 3 Técnicos Federados FATRI España


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  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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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