Achieve your best ever race-fitness from 7 to 9 hours training per week!
"Thanks for guiding me towards my first Ironman 70.3 last weekend in Luxembourg. 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.
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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, ride 2hrs 30 mins and run 90 mins. Guidance is provided for heart rate, feel, power or pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
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)
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.
Get off your bike and run. Do the first 15 minutes in Z3. Then ease down into Z2 for the remaining 60 minutes.
This brick session is designed to simulate race day, including efforts at race pace with short recoveries. You will benefit both psychologically and physiologically from this ride.
15 mins in Z2.
7 x (10 mins in low to mid Z3 + 5 mins in Z2).
15 mins in Z1-2.
Open water swim all in Z2. Take as many rests as you want. This first swim is just to get used to the environment. We'll do some faster sections from next week onwards, but just take it easy today.
For all swims follow the distances in the Workout Description section. There is also yard/meter button you can toggle in the Workout Details section below.
Swimming in open water in training will boost your confidence and technique.
For more on Open Water Swimming: