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IRONMAN® 70.3 Waco 2021: Intermediate - starts July 5(16 week with Power and HR)

Includes Structured Workouts

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

Learn More about Structured Workouts.


Julie Dunkle, Co-Owner NYX Endurance, 8+ years coaching Triathlon

All plans by this Coach


16 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

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 Chattanooga. This plan is written from my personal experience on the race course coupled with over many successful Ironman 70.3 finishes. This plan is specific to the course, with hilly rides and 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.

Have questions?

Email Coach Julie.

IRONMAN® and IRONMAN 70.3® are registered trademarks of World Triathlon Corporation (WTC).

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
05:22:00 04:00:00
Run x4
03:16:00 02:05:00
Swim x3
01:35:00 01:30:00
Day Off x1
—— ——
Strength x1
01:02:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
05:22:00 04:00:00
03:16:00 02:05:00
01:35:00 01:30:00
Day Off
—— ——
01:02:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • Heart Rate Monitor
  • GPS

All supported devices

Julie Dunkle

NYX Endurance

No matter who you are or what you’re training for, I believe that you’ll get the most out of your training and your life if you’re all in. Most of us balance work, family, and countless other priorities on top of our endurance hobby, myself included. My approach is to guide my athletes to find the balance that works best for their lives, and then be 100% committed to each piece of the puzzle.

Athletes that work best with me have heart, soul, and grit.

  • 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.

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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