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12 weeks to 70 point 3

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12 weeks to 70 point 3

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Alex Boike

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

ZONE 1 [Z1] Recovery - 60 to 65% of max. Easy pace, feels nice and light
ZONE 2 [Z2]Steady - 65 to 75% of max. Fairly easy pace. Easy enough so that you could hold a conversation
ZONE 3 [Z3]Tempo - 75% to 80% of max. Fairly hard, but sustainable pace
ZONE 4 [Z4] Race tempo - 80 to 90% of max. Hard pace
ZONE 5 [Z5]Red line - 90% to 100% max. Very hard, not sustainable for long

KEY
FC Front crawl
BACK Backstroke
BREAST Breaststroke
PULL FC with pull-buoy float
PULLANKLES FC with pull-buoy between ankles
KICK Kicking on front & holding float
FISTS FC with closed fists
BI Bilateral breathing (every 3 strokes)
WU Warm up
WD Warm down

How it Works

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Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
01:10:00 00:55:00
Bike x2
03:38:00 03:00:00
Swim x2
00:02:00 00:30:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
01:10:00 00:55:00
Bike
03:38:00 03:00:00
Swim
00:02:00 00:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

Alex Boike

Brutality Strength & Conditioning

Hi, I am Alex Boike, a current serving Australian Defence Force Physical Training Instructor. so I know what it takes to get the best out of a person.

I have been involved in cycling, running for years and have recently discovered enjoyment in the multisport (triathlon) format.

I specialise in endurance specific conditioning, along with strength and conditioning modalities to ensure you can become a holistic athlete.


  • This plan includes a Free Basic TrainingPeaks Account.
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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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