8.0 - TRIATHLON: 70.3 - by Hunter Allen & Nicholas Stanko

Average Weekly Training Hours 10:33
Training Load By Week
Average Weekly Training Hours 10:33
Training Load By Week

This training plan is designed for athletes looking for more focused and structured training that will help them to get to the next level for a 70.3 triathlon.

Athletes coming into this plan should be consistently training 7-9 hours per week. The training plan is 20 weeks, averaging ~10 hours per week, with a low of 7 hours and a peak of 14 hours.

Athletes who purchase plan can email nicholas@peakscoachinggroup.com to answer any general questions about the plan.

Sample Day 1
0:40:00
12 x 100 (2000)

WU: 400 easy
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MS: 12 x 100 w/ :20 rest
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CD: 400 easy

Sample Day 1
0:36:00
4mi
4m EZ recovery

EZ can go into zone 3 but no focused work.

Sample Day 2
1:00:00
30.3TSS
ACTIVE RECOVERY (1:00)

MS: Today is an Active Recovery day targeting ONLY (Power Z1, HR Z1, RPE <2). Focus on relaxing on the bike and enjoying the ride. If you have to climb some hills try to use easier gear and spin easy. Today is about recovery, so go for easy spin!

You get faster when you are resting and recovering, not when you are working hard!! Rest days are about going easy enough to really allow your legs to recover.

Sample Day 3
0:54:00
6mi
6m Ae (4m @ Z3)

1 mi EZ
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4 mi Z3 (x:xx-x:xx)
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1 mi EZ
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Sample Day 3
0:40:00
10 x 25 KICK + 500 (2000)

WU: 500 easy ----- MS1: 10 x 25 kick with kickboard w/ :15 rest ----- MS2: 500 steady-fast ----- MS3: 10 x 25 kick with kickboard w/ :15 rest ----- CD: 500 easy

Sample Day 4
1:05:00
64TSS
TEMPO 2 x 15/5 (1:10) CD 10'

WU: 15 minutes with watts at L2 Endurance (Power Z2, HR Z2, RPE 2-3). Complete 3 x 1 minute Fast Pedals to wake up the legs during your ramp up.
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MS: 2 x15 with with watts at TEMPO (Power Z3, HR Z3, RPE 3-4) . REST for 5 minutes between each interval.
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CD: 10 minutes with watts at L1 Active Recovery (Power Z1, HR Z21, RPE <2) .

Sample Day 5
0:46:00
3 x 500 w/ pull buoy (2300)

WU: 400 easy
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MS: 3 x 500 w/ :20 rest (w/ pull buoy)
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CD: 400 easy

Hunter Allen
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Peaks Coaching Group, Inc.

Our coaches are the experts in training with a power meter and data analysis. If you are looking for the best, then Peaks Coaching Group will exceed your expectations and help maximize your training time. We also can help you with race tactics, nutrition, power training, skill development and we also have 4-6 cycling camps each year.

We have many service levels that we offer. Please see detailed descriptions on www.peakscoachinggroup.com We also consulting and provide custom coaching weekends.