Intermediate IRONMAN 70.3. 08 Weeks. 9-10 hrs per week. Includes email access to coach.

Average Weekly Training Hours 08:50
Training Load By Week
Average Weekly Training Hours 08:50
Training Load By Week

For ambitious triathletes with busy lives, this plan takes you right up to IRONMAN 70.3 race day with 7 to 9 workouts 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."

What's Included?

  • Flexible training plan with detailed workouts

  • Email access to coach

  • Full help centre and FAQ support

  • Exportable workouts to your devices

Is This Plan For You?

There are 7 to 9 workouts per week with 2 swims, 2-3 cycles, 2-3 runs and a strength workout. There's a day off each week and the 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 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)

Still not sure? If you buy this plan and then decide you'd prefer the Advanced or Novice version, email us within the first 14 days and we'll swap it free of charge.



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

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Sample Day 1
Run off the bike

Hop off your bike and do a short, steady run. All in Zone 2.

Sample Day 1
Aerobic Endurance Ride

These aerobic bike workouts can be done on an indoor trainer or outside. They maintain and develop your endurance.

Warm Up:
10 mins in Zone 2,

4x5mins at the top end of your Zone 2, with 60secs rests in low Zone 2.

4x3mins at the top of Zone 2 +30secs rests in low Zone 2.

Warm Down
5 mins in low Zone 2

Sample Day 2
Threshold Efforts Run

These workouts involve relatively long threshold-pace efforts with short recoveries. They are designed to boost your lactate threshold running pace. 

Warm Up:

15mins in Zone 2.

3x4mins in low Zone 4 +60secs rests in Zone 1.
3 mins in Zone 2.
3x4mins in low Zone 4 +60secs rests in Zone 1.

Warm Down:
5 mins in Zone 2.

Sample Day 3
Sub Threshold Efforts Bike

These workouts are designed to develop your Functional Threshold Power without leaving you excessively fatigued afterwards. 

Warm Up:
5mins in mid Zone 2, 
4 mins in upper Zone 2, 
60secs in low Zone 2.

15, 12, 8 mins all at upper Zone 3, with 2 minute recoveries in Zone 1.

Warm Down:
5mins in Zone 2

Sample Day 4
Pool Swim, Speed Endurance

These swims involve threshold efforts with relatively short recoveries. They develop your ability to sustain a fast pace for longer.

Warm Up:
300FC, 100KICK, 200PULL, 100 BREAST/BACK all in Zone 2.

Main Set:
4 sets of:
(200 in Zone 3, 100 in Zone 4, 2 x 50 in Zone 5, all with 15secs rests).
+1 minute bonus rest between sets.

Warm Down:
400 your choice all in Zone 2.

Sample Day 4
Strength & Conditioning Workout

Please click to get your essential Guide to Strength & Conditioning. PDF, 599KB.

Sample Day 6
Run off the bike

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.

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 amateur 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.

For help finding your plan email me: