Build your best ever race-fitness with 8 to 9:30 hrs training per week!
"Thanks for guiding me to my first IRONMAN 70.3. I did 05:44:11 with a big smile on my face at the finish line and zero pain in my muscles!!!" Giordano Mastrocinque, June 2016.
"I achieved my first 70.3 by following your 40 week novice plan. From a 5km parkrunner to achieving a 5:35 hr finish, I am beyond happy with the result! I will be using your expertly crafted plans again." Tyrone Dugmore, Dec 2018
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This plan is designed to bring you to peak fitness for your IRONMAN 70.3, although you can include other events. Each week has 6 to 7 workouts, a strength session and a day off. Active recovery weeks, brick sessions and open water swims are included. To start this plan you should be able to swim 1800 m/yds, ride for 2:30 hrs and jog for 90 mins. Guidance is provided for HR, Feel, Power or Pace and workouts are compatible with Garmin and many more devices.
This test helps you to measure fitness and create accurate training zones.
6 x (50 FS in Z2 + 20 sec rests),
4 x (25 FS in Z4 + 25 FS in Z2 + 20 sec rests).
1 x 400 FS maximal effort time trial, record time,
5 mins easy active recovery,
1 x 200 FS maximal effort time trial, record time,
1 min rest.
400 Choice in Z2
For all swims (whether in a Yard or Meter Pool) follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
This fitness test helps you to set your power or heart rate thresholds for Training Peaks.
12 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.
5 mins in Z2.
Note: Alternatively, if you have a bike training device with its own "FTP" test protocol, you could use that instead.
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. They will boost your pace and increase your ability to hold race pace for longer.
1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest),
1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest),
1 x (100 FS in Z4 + 30 secs rest).
Main Set: Repeat 2 sets of 500 as below:
1 x (100 FS in Z2 + 15 secs rest),
1 x (100 FS in Z3 + 15 secs rest),
1 x (100 FS in Z4 + 15 secs rest),
1 x (100 FS in Z5 + 15 secs rest),
1 x (100 Pull in Z2 + 15 secs rest).
1 x (100 Kick in Z2 + 100 FS in Z2 + 15 secs rest),
1 x (50 Back in Z2 + 50 Breast in Z2 + 10 secs rest),
1 x (100 Choice in Z2).
Please click on the link below for your guide to the strength and conditioning workouts.
Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your triathlon performance.
These longer bike sessions are mostly done at an easy/steady Z2 effort, but there is a main set of long efforts at just below your threshold pace. These will help increase your threshold power without leaving you feeling excessively tired afterwards.
1 hr 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.