Average Weekly Training Hours 15:02
Training Load By Week
Average Weekly Training Hours 15:02
Training Load By Week

Welcome to the Team Sirius 23 Weeks to 70.3 IRONMAN Intermediate 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 intermediate age group athlete who is keen to improve their fitness, strength and speed over the half ironman distance.
It is different from my 16 week plan in that it assumes you are less fit thus requiring a longer 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!!

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 2km continuously
- ride 90 mimns
- jog 40mins.

This plan ranges from 9 hours a week to 19 hours for the peak weeks.

A typical week includes:
- 4 swims
- 3-4 bike rides
- 3-4 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 23 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 0
Speed Set -strength/power

Warm up:
400 easy swim. 4x100 : 50 drill/50 swim. 4x50 with 25 fast/ 25 easy on 1:00

main set: to be done with paddles for power and strength for 3 sets ( no pull buoy just paddles)
4-5 times through this set of 500:
25 FAST/75 easy swim. 10 secs rest
50 FAST/50 easy swim. 10 secs rest
75 FAST/25 easy swim. 10 secs
100 FAST/100 easy swim. 15 secs rest

warm down:
100-400 choice and done

Sample Day 1
100s descending swim set 4km

100s set: ( adjust intervals according to your level).
Warm up:
start with 3x500: 1 swim/drill. 1 kick/swim. 1 swim with 25 fast per 100.

main set:
1 of each on 1:40, 1:35, 1:30, 1:25
2 of each on 1:40, 1:35, 1:30 , 1:25
3 of each paddles on 1:40, 1:35, 1:30, 1:25
100 warm down and done!

Sample Day 3
3-4km fartlek

Warm up:
1000 snorkel pull buoy band.(500 easy . 500 of 25fast 75 easy)
main set: continous 500's x4-5
25fast 75 easy
50 fast 50 easy
75 fats 25 easy
100 fast 100 easy

Sample Day 4

Warm up:
500 drill/kick mix.
main set:
5x300's: (25 fast ,75 easy x3- for 300)
#1,3,5 pb/band. #2 & 4 band only.20 secs rest.

warm down:
200 and done

Sample Day 5
Long bike: STRENGTH

Long bike 4 hours...you can increase this by about 10% each week. the longest we will go will be about every 4 weeks (6 hours or so) ...finish this long ride with a solid last 30 mins...pick up the pace and finish strong. Strength long ride means preferably in the hills/mountains!
run off the bike 20-30 mins easy

Sample Day 6
4km aerobic

#1 easy swim/drill/kick mix.
#2: building every 200 in effort pull buoy and band or paddles.
#3 25 fast per 100.
#4 steady pull.
#5 swim aerobic perfect technique

Sample Day 6
Long run FLAT

long run should be at an easy pace, ...if you can build the last 20-30min , that will help develop strength for latter stages in the race!!