Ironman 70.3 Base 1 Period Test Week

Average Weekly Training Hours 09:00
Training Load By Week
Average Weekly Training Hours 09:00
Training Load By Week

3 week base period for Half Ironman distance triathletes.
Aimed at intermediate triathletes but could be used by beginners.

I'm a GB age group triathlete and have used this base period plan as part of my training which has led to top 10 finishes in IM 70.3 races.

Sample Day 1
0:45:00
MT Strength 1

All exercises are 3-4 sets of 10-15 reps with 2-3 min recovery between sets, performed slow to moderate pace.
Leg Press: 2.5-2.9 x bodyweight (bw)
Seated Row: 0.5-0.8 x bw
Abdominals with twist
Heel Raise (with bar or on leg press)
Standing bent arm lat pull down: 0.3-0.5 x bw

Sample Day 2
0:30:00
Aerobic + Skills 1

10:00 Z2 HR
10:00 with 30s drills every 2:00
(high knees, heel flicks, lunges, hopping)
10:00 Z2 HR

Sample Day 2
0:30:00
1300m
Endurance Form 1a

w/up
100 swim, 100 kick, 100 pull

Main (all 20s ri)
2 x 50 single arm (alternate 25's)
1 x 200 swim
2 x 50 finger tip
1 x 200 swim
2 x 50 catch-up
2 x 200 swim


c/d
100 choice

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
0:30:00
1300m
Test Swim

w/up
200 swim

Main Set
1000m race pace timed swim

c/d
100 choice

Sample Day 4
1:00:00
Aerobic + Skills 2

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

Sample Day 5
1:00:00
Test Bike

w/up
20-30 mins increasing intensity and cadence

Test Set
30 min time trial as hard as you can

after 10 mins of test press your lap button
this will then give you average HR for:
first 10 mins
last 20 mins
total 30 mins

c/d
10 mins easy spin