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IRONMAN® 70.3 80/20 Polarised Plan | HR & Power | 9 Wk General / Base Phase | Email Access to Coach

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IRONMAN® 70.3 80/20 Polarised Plan | HR & Power | 9 Wk General / Base Phase | 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


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 Base/General Phase 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% of your time training at a moderate intensity & 20% at a high intensity. Polarised training plans generally outperform other training methods and help prevent injury.

In the specific phase, the weekend swim & bike or bike & run workouts are scheduled on the same day & 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 & run workouts scheduled on the same day are optional bricks. These sessions are good opportunities to practice pacing & nutrition and to test out race equipment so that these things are familiar on race day. We also offer a 9 wk Specific Preparation Phase plan that can be bolted on to this plan.

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

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

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

What do you get in the plan:

- 9 weeks of swim, bike, run & transition sessions (Heart Rate)
- Strength & Conditioning sessions 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 & use with your indoor trainer (Zwift etc)
- The Run sessions 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 S&C 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
Other x2
00:25:00 00:17:00
Run x2
01:49:00 01:30:00
Swim x2
00:04:00 00:40:00
Bike x2
02:39:00 02:00:00
Day Off x1
—— ——
Strength x1
00:38:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
00:25:00 00:17:00
01:49:00 01:30:00
00:04:00 00:40:00
02:39:00 02:00:00
Day Off
—— ——
00:38:00 00:45:00

Training Load By Week

This plan works best with the following fitness 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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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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