Welcome to the 70.3 Beginner Program

This program is designed for people who have some triathlon experience under their belt, have completed a sprint and or olympic distance and are ready to step up to the 70.3 distance.

Hours: 9hrs per week (12hr Peak Week / 5hr Recovery Week)
Days: 7 Days Per Week
Time: 16 Weeks (Including Race Week)
Who: Beginner

How to Interpret Zones:
Aerobic / Easy - Easy pace, should be able to go all day. Zone 1 and Zone 2.
Tempo - Upbeat pace, feels comfortable but with a kick in the step, a little challenge. Should be able to maintain short conversations.
Threshold - Uncomfortably Hard, Speaking single words. Lactate (Burning sensation in muscles) will start to appear.
Race Pace - Similar to threshold, but what you want to push in your race (This is subjective).
Vo2 Max - Very Hard, but not absolute max. They should feel almost max, but should be sustainable for multiple reps.

Swim Notes:
Most swims include tools such as a pull buoy, paddles, snorkel and fins. It is ok if you do not own these, you can do without, however it makes the swimming more interesting and valuable if you do.

Bike Notes:
If you don't own an indoor trainer you can still complete bike workouts outside or on a stationary bike at the gym. However an indoor trainer is desirable.

Run Notes:
Most runs are based on Rate of Perceived Exertion out of 10. However you will see key runs will have specific pace guides i.e 10k pace, 70.3 pace.

Terms and Conditions can be viewed here:
https://drive.google.com/file/d/1Q8Ykltstkte3Vox32toNbpFawVQQEuy1/view?usp=sharing