Phil's Intermediate IRONMAN 70.3 + Email Access to Coach. 12 Weeks (10-11 hrs/wk).

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week



An IRONMAN 70.3 training plan for ambitious triathletes with limited time to train.
Achieve your best ever race-fitness from 10:20-11 hrs training per week!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help centre & FAQ support
  • Use your plan multiple times, updates included free
  • Join 10,000+ who have trained with me on Training Peaks!

What Our Clients Say

"My PR was 6:37 for an IRONMAN 70.3 before your training plans. Then I did 5:29 at Mallorca and 4:59 on the last one. All I can say is thanks!!!" - Richard Lonsdale, 52, October 2016 -

"Thank you for the Intermediate 70.3 plan. This was my first cycle event and it was only my third running event. I surpassed all my expectations, completing in 5hr 27m. Not bad for a 47 yr old first timer! The structured program made the training more interesting and I never would’ve got so fit without it" ​- Roy Byres 16th June 2018 -


More Testimonials >


Is This Plan For You?

There are 2 swims, 2-3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, Feel, Power or Pace. You can start this plan any Monday.Still not sure? We will happily switch your plan within 14 days of purchase.


Phil Mosley: Coach & Athlete

I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

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Sample Day -3
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 2
3:00:00
162.4TSS
Endurance Ride With Sub Threshold Sections

Warm Up:
1 hr in Z2.

Main Set:
4 x (10 mins in in upper Z3 to low Z4 + 3 min recoveries in Z2).

Warm Down:
1 hr 10 min in Z2.

Sample Day 2
0:15:00
21.5TSS
Run off the bike

Get off your bike and run. Do the first 10 minutes in Z3. Then ease down into Z2 for the remainder.

Sample Day 3
1:35:00
128.2TSS
Aerobic Endurance Run

A nice steady run, mainly in Z2. You should be able to chat at this pace.

Sample Day 18
0:45:00
2000m
Threshold Pool Swim

WARM UP
All in Zone 2
3 x 200 as (50FC, 50FRONT SCULL, 50FC, 50MID SCULL) +15secs rest.

MAIN SET
400FC in Zone 4 +40secs rest,
300PULL in Zone 4 +30secs rest,
200BACK/BREAST in Zone 4 +20secs rest,
100KICK in Zone 4.

WARM DOWN:
400 in Zone 2 alternating (KICK/FC/PULL/BACK)

Sample Day 20
0:52:00
59.7TSS
Speed Skills Bike

Warm Up:
15 mins in Z2.

Main Set:
6 x (3 mins in upper Z4 to low Z5 + 2 min recoveries in Z1-2).

Warm Down:
5 mins easy spin in Z2.

Sample Day 21
0:45:00
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Int-IM703-12

Phil Mosley
|
My Pro Coach

I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.