16 weeks to 70.3 Advanced plan

Average Weekly Training Hours 14:57
Training Load By Week
Average Weekly Training Hours 14:57
Training Load By Week

Welcome to the Team Sirius 16 Weeks to 70.3 IRONMAN Advanced level Training Plan!

I am excited to bring you a 70.3 ironman training plan that fully embodies my training principles and methods. This plan contains the training philosophies with which I coach my team of athletes.

This plan was designed for the advanced age group athlete or the new professional athlete. It is different from my 23 week plan in that it assumes you are more fit thus requiring less of a build up.

Although you will not be receiving one on one daily coaching from me, you will be given a plan that, if followed properly, will lead you to great progress, and successful racing.

I put my heart into this plan, and have not left out any of the ideas that I know have led to the success of my professional and age group athletes. I want you to not only achieve great success through this plan, but also to really enjoy it!!

This plan is a 16 week build up to your key 70.3 ironman race.

Before starting the plan, you must be relatively fit, injury free and with no health concerns.

By relatively fit, I mean being able to:
- swim 3km continuously
- ride 2.5 hours
- run 75 mins.

This plan ranges from 12 hours a week to 22 hours for the peak weeks (2 weeks specifically).

A typical week includes:
- 4 swims
- 3-4 bike rides
- 4 runs

2 of the bike and runs come in the form of brick workouts.

Every 4th week is an easier work load to allow for adaptation and recovery. You will find from this easier week, that you are able to absorb the training, recover mentally and physically, and thus arrive the next week at a greater fitness and performance level.

It is so important to follow the principles laid out in the plan. That means to go easy when designated easy, and to go hard when designated hard. I have left no stone unturned in this training plan. You will have everything you need to build up successfully, and safely.

Should you have races within this 16 week block, you can always purchase my separate taper training plan which is a 10 day plan that you would insert appropriately into this plan.

There is also the option of a one on one phone, skype or email consultation.

This would be at an extra cost giving you the opportunity to speak with one of my coaches: Rebekah Keat, or Charlotte Saunders at $100/hr, or myself at $250/hr.

For more info or to setup a consult send a note to: keat.lindley@gmail.com.

During this consultation, we can look over your training and answer any questions you may have. So, let’s get you started on this amazing journey to be the best you can be.

I hope you love it, and take great pride in executing it!!


Sample Day 1
90 min spin easy

1hr 30 min :
just spin, focus on pedal stroke, and feeling comfortable.
always focus on power all around the pedal stroke, and an even stroke. I like to incorporate some high rpms exercises in easy spins to increase your efficiency at a wide range of cadences.
an example:
3x5 mins done as: 20 seconds 110 cadence. 40 seconds 90 cadence for 5 mins continuously
3 mins easy and repeat set.

Sample Day 1
16,12,8,4 50's set

Warm up:
400 easy swim snorkel. ( great for working on your stroke. I love having you warm up with the snorkel as it gets you into a really good rythm.)

4x100 with build each 25 in speed on 20 seconds rest.

main set : 2km
16x50 pull buoy and band every 4th FAST @45 sec or 5-7 sec REST only 
12x50's every 3rd FAST swim @50 sec or 7-10 sec REST
8x50's every 2nd FAST paddles @50 or 10-15 sec REST
4x50's HARD SWIM only @1:30

warm down:
400 and done.

Sample Day 2
45 min with 8x1min builds

45 min run keep it easy throw in 8x1min build to fast

Sample Day 2
Short and Sweet

400 easy warm up.
4x100 band/pull buoy..focus on turnover and finishing strong.
all on 15 seconds rest.

5 sets of 4x25: all FAST on 15 seconds rest.
perfect stroke, good turnover, strong finish.
reset after each one and focus on hitting same times for all.
extra 30 seconds rest between each set of 4.

4x100 band pull buoy as before. 15 seconds rest.
300 swim easy and done.

Sample Day 3
1 hour easy30 spin/ 30 min easy jog

1hr bike:
for the spin..this is an easy session but we will include some cadence work:
3x5 mins of 20 seconds 100plus cadence/ 40 seconds 90 cadence.
5 mins normal cadence ( cadence of choice)
and repeat for 3 sets.
keep pedal stroke balanced and fluid.
the run off is easy, focus on good technique, feeling comfortable, and efficient.

run off:
30 min easy jog

Sample Day 3
Strength 1-2x /week

I train my athletes using the training philosophies of Erin Carson at RallySport boulder. you can buy her strength training plan, to be done 2x week here on Training Peaks.

if you do not want to follow the same plan as my squad and I, you can focus these strength sessions on body stability, and mobility.
core strength and lower body strength.

core work.
lunges, squats: low weight, higher repetition.

Sample Day 4
Distance Swim

main set:
1000 building slightly in effort every 250m
800 paddles only, for strength. build slightly every 200 in effort.
keep good form and focus on technique.
600 build every 150 SWIM
400 swim build slightly every 100 pull buoy and band.
200 build every 50 SWIM
100 build every 25..band only!! keep turnover high and finish, strong!!
warm down
100 and done