Advanced IRONMAN 70.3. 8 Week. 12 hours per week. Includes email access to coach.

Average Weekly Training Hours 10:23
Training Load By Week
Average Weekly Training Hours 10:23
Training Load By Week

For experienced age-group athletes targeting their best ever IRONMAN 70.3 performance. This challenging plan will guide you all the way to race day with 9 to 11 workouts per week.

"A 29 minute swim, 2.27 bike, 1.29 run - 4.31.07 overall. Just paying for my IRONMAN 70.3 World Championship slot now! I can't thank you enough!" Farid Shavaksha, August 2015

What's Included?

• Email access to the coach

• Exportable workouts that you can follow on Garmin, Zwift, TrainerRoad and more

• Full lifetime access, including upgrades

Is This Plan For You?

There are 9 to 11 workouts per week with 3 swims, 3 cycles, 3 or 4 runs and a strength workout. There's a day off each week, the fourth week is an active recovery week and the eighth week is a race taper. In the plan there are brick workouts and open water swims. To be successful with this plan you should have at least 18-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 Intermediate 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?

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Sample Day 1
Threshold Efforts

These sessions feature relatively long efforts with short recoveries, at your threshold pace. This is the kind of pace you'd be able to maintain for a 10 km to 10 mile race.

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 1
Pool Swim, Speed

These swims will build your speed for race day by pushing you hard and rewarding you with frequent recoveries.
Warm Up:
200FC, 200PULL 100KICK All in Zone 2.

8 x 100 FC BUILD +15secs rests.
1 minute rest.
2 x 200 FC BUILD +30secs rests.
1 minute rest.
8 x 50 FC BUILD +15secs rests.

Warm Down:
200 easy your choice.

Sample Day 2
Aerobic Endurance Ride

These low intensity rides are great for maintaining endurance and facilitating your recovery. You can do them on an indoor trainer, or ride outside if you prefer.

Warm Up:
10mins in Zone 2.
5mins as (20secs in upper Zone 2, 40secs in low Zone 2).

10, 9, 8, 7 mins at the top end of your Zone 2 power, with 60secs rests in low Zone 2.

Warm Down
10mins in Zone 2

Sample Day 3
Pool Swim, Speed Endurance

These swims will build your speed endurance for race day. They feature relatively long threshold efforts with short recoveries. 

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

Main Set:
4 x (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 3
Strength & Conditioning Workout

Please click on the link below for your guide to the strength and conditioning workouts.

Sample Day 4
Sub Threshold Efforts

This workout involves efforts at just below your 1-hour race pace, which should feel hard after a while, but sustainable. Get ready to run straight 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
Run off the bike, fast at first

Get off your bike and run. Do the first 5 minutes in Zone 4. Then ease down into Zone 2 for the remainder of the workout.

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 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: or visit