IRONMAN 70.3 - 20 Week Training Plan

Author

Aloha Tri

Length

20 Weeks

Typical Week

1 Day Off, 3 Run, 2 Strength, 2 Swim, 2 Bike, 1 Custom

Longest Workout

1:30 hrs swim
4:15 hrs bike
2:15 hrs run

Plan Specs

triathlon half ironman intermediate power based hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:53
Training Load By Week
Average Weekly Training Hours: 09:53
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

0:45:00
Core Stability

BODY-WEIGHT
(exercise descriptions in attached document)

Repeat x 2-4
-Lunge with twist, twisting towards front leg - x10 each leg

-Single Leg glute bridge - x10 each leg

-Wipers - x10

-Plank with single leg raises - 40sec

-T-hold, 5sec - x5 each side

-Skydiver/back extension - slow x10

Sample Day 1

0:40:00
40 minute - TZ 3 (H)

40 minute run training zone 3 *Higher intensity key session

Sample Day 2

0:45:00
45 minutes - TZ 3 (H)

45 minute swim workout Training Zone 3 *Higher intensity key session

Sample Day 3

0:45:00
45 minutes - TZ 3 (H)

45 minute ride at Training Zone 3 *Higher intensity key session

Sample Day 3

0:30:00
30 minutes - S & E

30 minute workout with stability and endurance focus

Sample Day 4

0:45:00
45 minutes - TZ 2 (E)

45 minute swim Training Zone 2 - Endurance and technique focused

Sample Day 4

0:20:00
20 minutes - TZ 2

20 minute run Training Zone 2

IRONMAN 70.3 - 20 Week Training Plan

$80.00 - Buy Now