Advanced IRONMAN 70.3. 12 Week. 13-14 hrs per week. Workout Builder Optimized. Re-usable.

Average Weekly Training Hours 10:53
Training Load By Week
Average Weekly Training Hours 10:53
Training Load By Week

For experienced athletes ready to reach a higher level. This plan takes you right up to IRONMAN 70.3 race day with 9 to 11 workouts per week.


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


"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. 7th in Age Group and just paying for my IRONMAN 70.3 World Champs slot now! I can't thank you enough!" Farid Shavaksha, August 2015


What's Included? 


• Get your queries answered with email coach access


• Flexible schedules with moveable drag & drop workouts


• Easy to understand guidelines on How To Use Your Training Plan.


Is This Plan For You?


There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-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 Intermediate 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


- All our Intermediate IRONMAN 70.3 plans


- All our Novice IRONMAN 70.3 plans


- Browse all our plans


Sample Day 1
0:55:00
82.1TSS
Threshold Reps

During the main set of this workout you'll do several efforts at a hard pace. Don't stress about getting the Zones exactly right, it's not easy on such short efforts. Just aim to run each one at high intensity.

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 1
0:55:00
2300m
Threshold Pool Swim

These swims will build your speed endurance for race day.

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 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
1:45:00
148.8TSS
Aerobic Endurance Run

A nice steady run, mainly in Zone 2. Chatting pace.

Sample Day 3
0:40:00
1800m
Recovery Pool Swim

These sessions are carried out at lower intensities focusing on technique to improve efficiency and allowing your body some recovery.

All in Zone 2 with 15 secs rests:

400FC,
300 as (50DRILL/50FC),
400PULL,
400FC Breathe every 3 strokes,
300 alternating (100FC/50BACK)

Sample Day 5
1:05:00
3200m
Pool Swim, Endurance

These swims will build your endurance to make the distance for race day. We'll start off fairly easy and build up gradually.

Warm Up:
100FC in Zone 2 + 15secs rest.

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

Build Set:
8x50FC (+10secs rest) as...
Odds: 25 in Zone 4, 25 in Zone 2.
Evens: FC in Zone 4.

Main Set:
All in low Zone 4.
8x50 +5secs rests,
4x100 +10secs rest,
3x200 +20secs rest,
2x300 +40secs rest.

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

Sample Day 5
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

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: info@myprocoach.net