Ironman 70.3 - Prep & Base Period Intermediate/Advanced Athlete, 6 sessions a week

Average Weekly Training Hours 11:42
Training Load By Week
Average Weekly Training Hours 11:42
Training Load By Week

A 6 week Prep and Base period training plan. Weeks 1 & 2 are the adaptation/prep phase including all SBR and strength workouts Week 3 is Base Test week Weeks 4, 5 & 6 are the first 3 weeks of the Base period plan

Sample Day 1
0:45:00
AA Strength 1

All exercises are 3 sets of 20 reps with 60-90s recovery between sets, performed slowly. Leg Press - 150kg Standing bent arm lat pull down - 20-30kg Step ups with Dumbbells (20-25kg each arm) Chest/bench press 30-40kg Press ups (do cheats if required) Seated row 30-40kg Heel raise with bar or Dumbbells (40kg total) Abdominals with twist

Sample Day 2
0:45:00
Aerobic + Skills 1

15:00 Z2 HR
15:00 with 30s drills every 3:00
(high knees, heel flicks, lunges, hopping)
15:00 Z2 HR

Sample Day 2
0:45:00
1650m
Endurance Form 1

w/up
200 swim, 200 kick, 200 pull

Main (all 20s ri)
3 x 50 single arm (alternate 25's)
1 x 300 swim
3 x 50 finger tip
1 x 300 swim
3 x 50 catch-up
1 x 300 swim


c/d
100 choice

Sample Day 3
1:00:00
AA Strength 2

All exercises are 3 sets of 20 reps with 60-90s recovery between sets, performed slowly. Squat (bar or machine) - 100-120kg Standing bent arm lat pull down - 30-40kg Step ups with Dumbbells (30-35kg each arm) Chest/bench press 60-70kg Press ups (do cheats if required) Seated row 40-50kg Knee extension - single leg (try 30kg adjust as reqd) Abdominals with twist

Sample Day 3
0:45:00
Aerobic Endurance & Skills 1

w/up
5:00 easy at 40-50%ftp
6x1:00 ILT (alternate right, left, both legs)
4:00 easy at 50-60%ftp

Main
20:00 Tempo 75-90%
0:30 100+ rpm spin up every 5:00

C/down
10:00 easy at 40-50%ftp

Sample Day 4
1:00:00
2500m
Endurance Form 2

w/up
400 swim

Main Set (0:15 ri unless noted)
8 x 50 as 25 single arm + 25 build (0:20ri)
(1:00 rest)
400 @ t-pace +0:06
2x200 @ t-pace +0:02
1x400 @t-pace +0:05
4x100 @ t-pace

c/d
100 choice

Sample Day 4
0:45:00
AE + SS