"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."
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There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. Later in the plan there are long brick workouts and open water swims. To be successful with this plan you should have at least 12-months experience of triathlon. Training zones are provided with HR, Feel, Power or Pace. You can start this plan any Monday.
• Screenshot of the first 2 weeks (JPG)
• Screenshot of the biggest 2 weeks (JPG)
Still not sure? If you buy this plan and then decide you'd prefer the Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
These sessions are done at lower intensities. The goal is to ensure you can easily swim the distance on race day, and still have lots of energy left for the ride and run.
400FC in Zone 2
5x100 with fins if possible (+10secs rests) as:
Rep 1. 25 Side Kick L, 25 Side Kick R, 50FC
Rep 2. FC breathe every 5
Rep 3. 25 Front Scull/25FC
Rep 4. 25 Side Kick L, 25 Side Kick R, 50FC.
Rep 5. FC breathe every 5
All in low Zone 4.
8x50FC +5secs rests,
4x100FC +10secs rest,
3x200FC +20secs rest,
2x300FC +40secs rest.
200 as FC/PULL/BACK/BREAST. All in Zone 2.
These short mid-week workouts are well suited to an indoor bike trainer. They are fairly high intensity, so there's no need to make them longer.
15mins easy Zone 2
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2.
5mins easy spin down in Zone 2
These workouts involve relatively long threshold-pace efforts with short recoveries. They are designed to boost your lactate threshold running pace.
15mins easy jog in Zone 2.
5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.
5mins in Zone 2
These swims involve threshold efforts with relatively short recoveries. They develop your ability to sustain a fast pace for longer.
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
8x100 alternating (100FC/100PULL) in Zone 4 + 15secs rests.
4x50KICK in Zone 4 +15secs rests.
4x100FC as (50 in Zone 5/50 in Zone 2) +15secs rests.
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)
Think of this like a bike-specific gym strength workout. It will increase cycling related leg-strength (torque) which will help you get more power out of each pedal stroke. Do them on your race-day bike position if possible.
5 mins in Zone 2, at your normal cadence.
11 mins in a big gear at 50rpm in low Zone 3 +60secs easy spin recovery in Zone 1.
10 mins in a big gear, 60rpm in Zone 3 +60secs easy spin recovery in Zone 1.
9 mins in a big gear at 70rpm in Zone 3 +60secs easy spin recovery in Zone 1.
8 mins at 80rpm in Zone 3 +60secs easy spin recovery in Zone 1.
7 mins at 90rpm in Zone 3.
5 mins in Zone 2, normal cadence.
Get off your bike and run. Do the first 10 minutes in Zone 3. Then ease down into Zone 2 for the remainder.