Achieve your best ever race-fitness from 9-10 hrs training per week!
"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 -
"Thank you for the Intermediate 70.3 plan. This was my first cycle event and it was only my third running event. I surpassed all my expectations, completing in 5hr 27m. Not bad for a 47 yr old first timer! The structured program made the training more interesting and I never would’ve got so fit without it" - Roy Byres 16th June 2018 -
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There are 2 swims, 2-3 cycles, 3 runs and a strength workout. There's a day off each week and every fourth week is an active recovery week. There are long brick workouts, open water swims and a race taper period. To be successful with this plan you should have at least 12-months experience of frequent triathlon training. Guidance is provided for HR, 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.
Hop off your bike and do a short, steady run. All in Z2.
These aerobic bike workouts can be done on an indoor trainer or outside. They maintain and develop your endurance.
10 mins in Z2.
4 x (5 mins in upper Z2 + 60 sec recoveries in low Z2).
4 x (3 mins in upper Z2 + 30 sec recoveries in low Z2).
5 mins in low Z2.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.
30 mins in Z2.
7 x (10 mins in low to mid Z3 + 5 mins in Z2).
15 mins in Z1-2.
Get off your bike and run. Do the first 15 minutes in Zone 3. Then ease down into Zone 2 for the remaining 60 minutes.
Open water swim all in Zone 2. 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.
Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB. myprocoach.net/Int-IM703-8