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IRONMAN® 70.3 Lanzarote 80/20 Polarised | HR & PWR | 9 wk Peak & Taper | Email Access to Coach

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IRONMAN® 70.3 Lanzarote 80/20 Polarised | HR & PWR | 9 wk Peak & Taper | Email Access to Coach


Karen Parnell L3 BTF Coach & IRONMAN Certified

All plans by this Coach


9 Weeks

Plan Description

Welcome to your 9 Week Specific Preparation Phase 80/20 polarised IRONMAN® 70.3 Lanzarote training plan

Build, Peak and Race Phases of Training taking you up to Race Day!

We will use the very latest techniques of polarised training to get you to the finish line in great shape & enjoy your training journey on the way. This plan is the 9 weeks specific preparation phase which is 7 weeks and then a 2 week taper taking you right up to your chosen race. This phase is also know as Build and Peak phase of training. It's should be preceded by a Base or General Preparation Phase of training and a 9 week plan is available from us.

The intention is to build neuromuscular movement patterns. As this phase continues, a greater percentage of the training resembles race pace. This plan includes the Pre-Competitive Preparation phase and taper taking you to your race day.

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 6.

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 mins and cycle for 60 mins and complete at least 3 hours of aerobic exercise over seven days.

What do you get in the plan:

- 9 weeks of swim, bike, run and transition sessions
- S&C sessions to help prevent injuries from a NASM Certified Personal Trainer
- Links to videos that will help you complete the sessions. Swim Drill videos, Strength exercises and more
- Links to downloadable session plans including comprehensive swim session plans
- The bike sessions include Power profiles that you can download and use with your indoor trainer (Zwift etc) and 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.

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
00:53:00 01:30:00
Other x2
00:27:00 00:17:00
Run x2
02:21:00 02:00:00
Bike x2
03:39:00 03:30:00
Day Off x1
—— ——
Strength x1
00:36:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
00:53:00 01:30:00
00:27:00 00:17:00
02:21:00 02:00:00
03:39:00 03:30:00
Day Off
—— ——
00:36:00 01:00:00

Training Load By Week

This plan works best with the following fitness devices:

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 Personal Trainer & 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.
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  • 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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