IRONMAN 70.3 20 + 1 Weeks Complete - Intermediate

Average Weekly Training Hours 05:47
Training Load By Week
Average Weekly Training Hours 05:47
Training Load By Week

This 20 + 1 Week Training Plan is for Triathletes ready to work hard to achieve a great Ironman 70.3 performance. It includes 20 training weeks plus 1 recovery week for transition to your next goal. Ideal for those who can handle around 9-10 workouts a week. Choose this plan if you have experience in the Sprint and Olympic distance, a good level of fitness, and a strong base of swim, bike and/or run and really want to reach the next level in Triathlon. Training Plan Phases: Preparation Phase (General) – Week 1-9 Preparation Phase (Specific) – Week 10-12 Competition Phase (Pre) – Week 13-15 Competition Phase (Competition) – Week 16 - 18 Competition Phase (Taper) – Week 19-20 Transition Phase - Week 21

Sample Day 2
0:34:00
1800m
Long Swim

Total Distance: 1,800mts

Warm-up [250mts]
250mts freestyle - easy

Base interval [1,300mts]
1x1,300mts  - aerobic

Cool-Down [250mts]
250mts freestyle - recover

Sample Day 2
0:35:00
Build base + Sprints

Total Time: 35min

Warm-Up [5min]
5min @Z1-Z2 - warm-up / low aerobic

Key Session [25min]
25min @Z3 - aerobic

Cool-Down [5min]
5min @Z2 - low aerobic

At the end Sprints:
4x0:20sec (IR 0:40)

Sample Day 3
1:10:00
Power Intervals

Total Time: 70min

Warm-Up [20min]
20min @Z1-Z2 - warm-up / low aerobic

Key Session - Power Intervals [17min aprox]
7x0:20 @Z4 Cadence 65-75rpm  (IR 2:00 @Z2) - sub threshold

Base [25min]
25min @Z2 Cadence 85-95rpm - high aerobic

Cool Down [8min] 
8min  @Z2 - low aerobic

Sample Day 4
1700m
Fartlek

Total Distance: 1,700mts

Warm-up [300mts]
150 mts freestyle - easy
150 mts w/fins - easy

Drill Sets [200mts]
8x25mts (RI 0:10) - Bilateral breathe

Key Session - Fartlek Intervals [500mts]
5x100mts (25 easy / 25 hard /25 easy /25 hard)  RI 0:15  - Threshold

Speed Intervals [200mts]
4x50mts  (RI 0:20) - threshold

Kick Set [200mts]
8x25mts (RI 0:15) w/board - aerobic

Cool-Down [300mts]
300mts freestyle - recover

Sample Day 4
3.73mi
Track Series 5x200s

Total Distance: 6km

Warm up [3km]
3km @Z1-2 - warm up / low aerobic

Key session - Repeats [1km]
5x200mts @high speed  RI 0:40s walking

Cool down - 2km
2km @Z1 - recovery

Sample Day 5
1:00:00
Build base

Total Time: 60min

Warm-Up [10min]
10min @Z1-Z2 - warm-up / low aerobic

Key Session [45min]
45min @Z2 (cadence 85-95rpm) - high aerobic

Cool Down [5min] 
5min  @Z2 - low aerobic

Sample Day 6
1600m
Build Base

Total Distance: 1,600mts

Warm-up [350mts]
200mts freestyle - easy
150mts w/pull buoy - easy

Drill Sets [100mts]
4x25mts (RI 0:10)  - Bilatheral breathe

Base Intervals [800mts]
4x200mts (RI 0:10) - aerobic

Cool-Down [350mts]
350 mts freestyle - recover

Tomas Chavez
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TriOn3 Team

On-line Fitness, Running and Triathlon Team.