PRT performance & advanced 70.3 16 week

Average Weekly Training Hours 11:35
Training Load By Week
Average Weekly Training Hours 11:35
Training Load By Week

The average 70.3 training program can be very monotonous and uninspiring if it is not race  specific. Training at a continuous pace without purpose that is not race specific can quickly  lead to mental and physical stagnation. To overcome this, the TTS 70.3 program contains a  mix of shorter more intense sessions, race specific sessions and recovery sessions that will  help to keep you physically and mentally fresh. 

Sample Day 1
0:31:59
indoor trainer w1s1

5 min easy warm up
3 x 30 sec steady intervals as follows
10 secs @ 80rpm, 10 secs @ 90rpm & 10 secs @ 100+rpm
30 sec easy recovery between each interval
2 min easy spin
Main Set
7 x 1:30 intervals as follows
1 min steady @ 80-90rpm & 30 sec steady @ 70-80 rpm
30 sec easy recovery between each interval
3 x 30 sec intervals as follows
10 secs @ 80%, 10 secs @ 90% & 10 secs @ 100%
30 sec easy recovery between each interval
5 min easy cool down

Sample Day 1
0:30:00

30 min easy run including
5 x 30sec technique strides in the last half with 30sec walk recoveries

Sample Day 2
0:30:00
1500m
Maintain Bi-Lateral Breathing

4 x 100m 10 sec recovery between each 100m
300m easy - 10 secs recovery
150m steady - 20 secs recovery
50m solid - 30 secs recovery
20 x 25m as follows
25m easy, 25m steady, 25m solid & 25m hard 10 sec recovery between each 25m
100m easy cool down

Sample Day 3
1:00:00
am or pm

15 min easy warm up
5 x 30 sec technique strides 30 sec recovery between each interval
3 x 5 min steady intervals 5 mins easy between each interval
10 min easy cool down

Sample Day 3
0:45:00
indoor, recovery and technique

5 min easy warm up
3 x 30 sec spin ups @ 110rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
2 min easy spin
one leg technique drills as
5 x 30 sec each leg in big chain ring & 23 or one gear down from the largest cog on the back
THE GOAL IS TO KEEP IT SMOOTH &
RIDE FULL CIRCLES WITHOUT CHOPPY PEDAL STROKES, (55-60rpm)
2 min easy spin
10 X 1 min spin ups @ 100rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
1 min easy spin
one leg technique drills as
3 x 30 sec each leg in big chain ring & 4-5 gears down from the largest cog on the back
2 min easy spin
3 x 30 sec rpm builds as
10 sec @ 100rpm, 10 sec @ 110rpm & 10 sec @ 110+rpm
USE AN EASY GEAR & DO NOT BOUNCE IN SADDLE
30 sec recovery between each interval
5 min easy cool down

Sample Day 4
0:40:00
2000m

400m easy warm up
2 x 600m sets as follows
1st - 300m steady - 15 secs recovery
2nd - 200m solid - 30 secs recovery
3rd - 100m hard 1 min recovery between each 600m set
4 x 50m as 25m drill & 25m free 10 sec recovery between each 50m
200m easy cool down

Sample Day 4
0:49:59
indoor trainer w1s2

5 min easy warm up
3 x 30 sec steady intervals as follows
10 secs @ 80rpm, 10 secs @ 90rpm & 10 secs @ 100+rpm
30 sec easy recovery between each interval
1 min easy spin
5 mins steady as 45 sec seated @ 80rpm & 15 secs standing @ 70rpm
1 min easy spin
Main set
3 x 5 min steady intervals @ 70-80rpm
stand for 20 secs every 2 mins
5 min easy recovery between each interval
5 min easy cool down