12 Week Advanced IRONMAN 70.3© (High volume 10-13 hours, fully reusable, coach email support)

This plan is designed for athletes who can already swim for 60 mins non-stop (approx. 1:30 - 2:00 per 100m average), cycle for 2:00 hours non-stop and run for 90 mins and will work to build you up to completing your next Ironman 70.3. It is designed for athletes looking to step up their training and pushing themselves to do well at their next race. This plan has a heavy focus on developing muscular endurance in the bike and run and a clear focus on developing technique in the swim. This is aimed at the intermediate/advanced level athlete with a higher volume of training time available; take a look at our complete beginner’s or lower volume plans if you need to work up to the required base fitness or don’t have as much time available here.

The plan comes with detailed instructions and key areas of focus so you can fully understand how to train effectively and, possibly more importantly, why you are training this way at this particular point in the plan.

All bike and run sessions are built as structured workouts, which can be downloaded directly to your training device, Zwift, Trainer Road etc., to allow you to focus on the workout specifics rather than thinking about how to execute the next section.

Included in the plan are weekly descriptions of the aims for the week, and week one consists of a group of testing protocols to set your training intensities for the rest of the plan to ensure you are training at the correct levels throughout.

All of our technique-based swim sessions come with full descriptions of the focus of the sessions, the key drills and advice on how to implement them into your sessions to gain the full effect to improve your stroke.

All of our plans come with email coach support from our experienced Ironman© and Training Peaks level 2 certified coach Chris who can be contacted here: info@tccendurance.com

We also offer an option to change plans if you feel you need more or less volume etc. We also offer a bespoke planning service to all athletes; if you need a plan built around your lifestyle, strengths and weaknesses but are not ready to have a coach, a bespoke plan is a great option; please get in touch, and we can build a plan that suits you info@tccendurance.com.

Key points of the plan:

• Starts at 10 hours a week (Swim 2:45, Bike 4:00 and run 3:00)


• Peaks at 13.25 hours a week (Swim 3:10, Bike 5:30 and run 4:35)


• Average of 3 swims, 3 bikes and 4 runs per week)


• Longest Swim 1:20)


• Longest Bike 3:15)


• Longest Run 2:30)


• 3 weeks build and 1-week recovery/test week)

Recovery weeks are included to ensure you are always training sensibly and not creating too much excess fatigue, stopping you from performing at your best

This plan is based around heart rate and pace for the run, power for the bike and pace/RPE for the swim, therefore a GPS watch with heart rate monitor and a power metre are required to get the best out of this programme. If you need a heart rate only, pace only or RPE based plan please check out our other available plans here.