Welcome to the Liza Coaching Race Build Plan!

Basics
You will need access to a pool, a road or triathlon bike, and running equipment. A bike computer and smart watch capable of uploading structured workouts and syncing with TrainingPeaks will allow for the most efficient and effective data transfer and analysis.

Before Starting This Program
You should be cleared by a physician for both aerobic and anaerobic cardiovascular and strength training. Athletes should be healthy and prepared to begin with 5–6 hours of training per week, building up to approximately 12 hours per week over the course of the program.

Program Overview
Week 1 – Introduction to all three disciplines, plus mobility sessions. Each week gradually increases in volume and intensity, with every fourth week serving as a recovery (de-load) week and the final week tapering before race day. Athletes should be able to ride continuously for 50 km, swim 1 km without stopping, and run 10 km. The 70.3 race cutoff time is 8.5 hours.

Week 2 – Includes testing to establish performance metrics. These metrics will be applied in TrainingPeaks, making a smart watch and power meter for swim, bike, and run highly recommended.

Week 3 – Begins interval training and more race-specific preparation.

Week 4 – De-load and adaptation week.

Week 5 – Short-course race week or race simulation practice.

Weeks 6 & 7 – Endurance and anaerobic fitness build weeks.

Week 8 – De-load week before the final two build weeks.

Weeks 9 & 10 – Race-specific build weeks.

Week 11 – Increased intensity with a gradual reduction in overall training volume.

Week 12 – Taper and fine-tuning for 70.3 race week.

Strength and Mobility
Strength and mobility workouts may require personal adjustments to repetitions, weight, and duration. These sessions improve durability and help prevent injury.

Important Guidelines
Missed sessions should not be “made up” the following day or added later. Simply continue with the next scheduled workout. Do not complete sessions in extreme environments, such as a sauna or temperatures below 10°F.

Additional Notes
Personal training, CrossFit, HYROX, or yoga sessions may be substituted on select days when appropriate. The typical microcycle follows a pattern of 2–3 consecutive training days followed by an easier recovery or swim-focused day. Avoid scheduling gym workouts on designated recovery days.