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IRONMAN® 70.3 80/20 Polarised Training Plan | HR | 9 Wk Gen Prep / Base | 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.

Author

Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach

Length

9 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

Your IRONMAN 70.3 9 Week General Prep / Base Race Plan

Welcome to your 80/20 polarised IRONMAN® 70.3 training plan!

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 the 9 week general preparation phase. This 9 weeks will normally be followed by 7 week of the Specific Phase and 2 week of taper. This can be considered the Base phase leading up to the Specific Phase or Build and Peak phase of training.

Polarised training is a model which means you will spend 80 per cent of your time training at a moderate intensity and 20 per cent 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. We offer a 9 week Specific Preparation Phase training plan taking you up to race day that can be bolted on to this plan.

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:

- 9 weeks of swim, bike, run and Transition Sessions (Heart Rate)
- S&C sessions to help avoid injuries form a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, S and 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, Garmin etc)
- 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.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Other x2
00:25:00 00:17:00
Swim x2
00:04:00 00:40:00
Run x2
01:49:00 01:30:00
Bike x2
02:42:00 02:00:00
Day Off x1
—— ——
Strength x1
00:38:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
Other
00:25:00 00:17:00
Swim
00:04:00 00:40:00
Run
01:49:00 01:30:00
Bike
02:42:00 02:00:00
Day Off
—— ——
Strength
00:38:00 00:45:00

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

ChiliTri

I'm Karen Parnell, IRONMAN® Certified Coach & British Triathlon Federation 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.

I will help you meet your goals.

Training plans for all distances for novice, experienced & masters athletes. All training plans include training guide, email access to coach & resources including demonstration videos & nutrition advice.
Female Coach.


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  • 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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