With some semblance of fitness this is a quick build up to be race ready for a 70.3 in 12 weeks. Some established base would be useful as well as some experience with either sprint or standard distance racing. Fridays and Sundays could be interchanged and the program is built on a 3 up, 1 down schedule. Resistance training and mobility are focal points as well as stacking training assignments. Assignments can be indoor or outdoor but best practice is a combination of both. The treadmill can be used for speed work at a 1% incline, smart trainer for weekday rides, with riding outdoor on the weekends if weather permits.
Colorado based, I coach beginners to advanced well-seasoned athletes that are looking for something that might be missing to achieve the next level. I retain both private virtual clients but also coach athletes face to face in a small team setting. Many athletes are ranked All World Ironman and USAT top level, qualified for ITU Worlds in X Terra and road, Age Group Nationals, multiple local podiums, and Kona with focus on all aspects of racing. I have also been to ITU Worlds myself.