Achieve your best ever race-fitness from 8 to 9:15 hours training per week!
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There are 2 swims, 2 cycles, 2-3 runs and a strength session. There's a day off each week and every 4th week is slightly easier. Open water swims and brick workouts are included. To commence this plan you should already be able to swim 1900m with frequent rests, ride 2hrs 30 mins and run 90 mins (not all on same day). Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
This test helps you to measure fitness and create accurate training zones.
6 x 50 FC in Z2 + 20 secs rest.
4 x (25 FC in Z4 + 25 FC in Z2) + 20 secs rest.
1 x 400 FC maximal effort time trial, record time.
5 mins easy active recovery
1 x 200 FC maximal effort time trial, record time.
If you use yards, do this test in yards. If you use meters, do this test in meters.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
15 mins in Z2,
5 x (15 secs in Z4 + 45 secs easy in Z2).
20 mins maximal steady state time trial. Go as hard as you can sustain for 20-minutes.
10 mins in Z2.
TIP: Have a fan and/or air conditioning, so that heat stress is not a limiting factor for this test.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
5 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1 to Z2 (easy)
These workouts involve a main set of efforts at threshold pace. These are designed to increase your ability to hold your race pace for longer.
All in Zone 2:
200 as (50 FC, 50 BACK, 50FC, 50 KICK) +15 secs rest,
200 as (50 DRILL*/50FC) +15 secs rest,
6 x 100 alternating (100FC/100PULL) in Zone 4 + 15 secs rests.
4 x 50 KICK in Zone 4 +15 secs rests.
4 x 100 FC as (50 in Zone 5/50 in Zone 2) +15 secs rests.
All in Zone 2.
200 as (50FC/50BACK/50BREAST/50PULL)
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
This ride is designed to gradually get you used to the ride you'll be doing on race day. It features several efforts at a demanding but sustainable intensity.
1 hour in Z2.
4 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).
38 mins in Z2.
Get off your bike and run. Do the first 5 minutes in Z3. Then ease down into Z2 for the remainder of the run.