Intermediate IRONMAN 70.3. 10-12 hrs per wk. 12 Week. Workout Builder Optimized. Re-usable

Average Weekly Training Hours 10:26
Training Load By Week
Average Weekly Training Hours 10:26
Training Load By Week

Ideal for ambitious triathletes who work 9-5. Get in peak shape for your IRONMAN 70.3 with 3 swims, 3 rides, 3 runs and a strength workout each week.

This plan uses Training Peaks Workout Builder so you have the option of uploading the workouts to your training devices.

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


• Email access to the author

• PDF guides on “How To Use Your Training Plan” and “Strength & Conditioning”

• Monthly email training advice newsletter

• Training zones using feel, heart rate, power or pace

• Advice on how to incorporate several races into your plan


To be successful with this plan you should have at least a year of triathlon experience. There is a semi-recovery day each week and an active recovery period every 4th week to help your body adapt and recover. You can start this plan any Monday. 

• Screenshot of the first 2 weeks (JPG)

Screenshot of the hardest 2 weeks (JPG)


Email the coach:

Phil Mosley. Coaching Editor of Triathlon Plus Magazine: Full Coach Biography


- All our Advanced IRONMAN 70.3 plans 

- All our Intermediate IRONMAN 70.3 plans

- All our Novice IRONMAN 70.3 plans 

- Browse our plans for all triathlon distances. 


Sample Day 1
Easy Run

Easy/steady run in Zone 2. You should be able to talk at this pace.

Sample Day 1
Endurance Pool Swim

These sessions will be done at lower intensities, but will progress in duration. They will help ensure you can comfortably cover the distance on race day and still have energy leftover for the bike and run.

Warm Up:
All in Zone 2.
2x (100FC, 50DRILL, 100FC, 50DRILL) +10secs rest.

8x50FC in Zone 3 +5secs rests,
4x100PULL in Zone 2 +10secs rests,
2x200FC in Zone 3 +15secs rests,
4x100PULL in Zone 2 +10secs rests,
8x50FC in Zone 3 +5secs rests.

Warm Down:
100FC, 50DRILL, 100FC, 50DRILL all in Zone 2.

Sample Day 2
Aerobic Endurance Ride

This low intensity workout can be done on an indoor trainer or outside.

Warm Up:
15mins in Zone 2,

5x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

5x3mins at the top of Zone 2 +30secs rests.

Warm Down
10mins in low Zone 2

Sample Day 3
Speed Workout. Reps

A run session with short sharp efforts and a focus on technique. 

Warm Up: 
5mins in Zone 2.
5mins as (10secs at Zone 4, 50secs in Zone 2).

9 x 1:30. Aim for Zone 5 (3k to 5k race pace). +2 mins jog recoveries.

Warm Down:
5mins in Zone 2.

Sample Day 3
Recovery Pool Swim

These sessions will help maintain your feel for the water and also help you recover from tough bike and run workouts.

200 as (100FC/100FC FISTS) +15secs rests,
200 as (150FC/50FC FISTS) +15secs rests,
200 as (150FC FISTS/50FC) +15secs rests,
500FC +30secs rest,
400PULL +30secs rest,
300FC Breathe every 5 strokes +15secs rest,
200 alternating (50BACK/50BREAST) +10secs rest.

Sample Day 4
Speed Workout. 3x(1,2,3)

These short sharp bike workouts can be fitted in mid-week. They are high-intensity, so do not need to be longer.

Warm Up:
15mins easy in Zone 2,

1,2,3,1,2,3,1,2,3 mins all in Zone 4 to 5 +60secs rests

Warm Down
5mins easy spin down in Zone 1 to 2

Sample Day 4
Threshold Pool Swim

These swims will build your speed for race day. The include threshold efforts with relatively short rest periods. 

Warm Up:
All in Zone 2 with 10secs rests between sets.
4x(50FC, 50DRILL, 50FC)

4x200FC as (50 in Zone 2, 50 in Zone 3, 50 in Zone 4, 50 in Zone 5) +45secs rests.

4x50FC in Zone 4 +5secs rests,
4x50FC in Zone 4 +10secs rests,
4x50FC in Zone 4 +15secs rests,
4x50FC in Zone 4 +20secs rests.

Warm Down:
All in Zone 2.
200 choice, 100KICK, 100BACK/BREAST.

Phil Mosley
My Pro Coach

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

My training plans are intelligently designed around a typical work week. I set proven, time-efficient higher intensity workouts in mid-week, with longer aerobic workouts at the weekends.

Feel free to email any questions you may have: