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

Average Weekly Training Hours 09:19
Training Load By Week
Average Weekly Training Hours 09:19
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 70.3 race day with 7 to 9 workouts per week.


This plan uses Workout Builder, giving you the option of exporting workouts to Zwift, Garmin, TrainerRoad etc.


"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."


What's Included?


• Your queries answered with email access to the coach!


• Drag & drop your workouts to match your personal availability.


• Re-apply your training plan as many times as you like. Includes training plan upgrades for life.


Is This Plan For You?


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.


Questions?


Email: info@myprocoach.net


Full Coach Biography


Need A Different Plan?


- All our Advanced IRONMAN 70.3 plans


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Sample Day 1
1:10:00
3100m
Pool Swim, Endurance

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. 

Warm Up:
400FC in Zone 2

Drills:
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

Main Set:
All in low Zone 4.
8x50FC +5secs rests,
4x100FC +10secs rest,
3x200FC +20secs rest,
2x300FC +40secs rest.

Warm Down
200 as FC/PULL/BACK/BREAST. All in Zone 2.

Sample Day 1
0:45:00
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

http://www.myprocoach.net/uploads/1/3/3/8/13384839/strength_guide.pdf

Sample Day 2
0:51:00
64.9TSS
Speed Workout. 7,6,5,4

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. 

Warm Up:
15mins easy Zone 2

MAIN SET
7,6,5,4 mins all in upper Zone 4 +3mins rests in Zone 2. 

Warm Down
5mins easy spin down in Zone 2

Sample Day 3
0:55:00
82.1TSS
Threshold Reps

These workouts involve relatively long threshold-pace efforts with short recoveries. They are designed to boost your lactate threshold running pace. 

Warm Up: 
15mins easy jog in Zone 2.


MAIN SET:
5 x 5 mins. Aim for upper Zone 4. + 2mins jog recoveries in Zone 2.


Warm Down:
5mins in Zone 2

Sample Day 4
0:55:00
2300m
Threshold Pool Swim

These swims involve threshold efforts with relatively short recoveries. They develop your ability to sustain a fast pace for longer.

WARM UP
All in Zone 2:
2x200 as (50FC, 50BACK, 50FC, 50KICK) +15 secs rest,
200 as (50DRILL*/50FC) +15secs rest,
100KICK.

MAIN SET
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.

WARM DOWN:
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)

Sample Day 4
0:59:00
61.4TSS
Bike Torque Session (optional)

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. 

Warm Up:
5 mins in Zone 2, at your normal cadence.

MAIN SET:
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.


Warm Down:
5 mins in Zone 2, normal cadence.

Sample Day 6
0:30:00
40.9TSS
Run off the bike

Get off your bike and run. Do the first 10 minutes in Zone 3. Then ease down into Zone 2 for the last 20 minutes.