Advanced 70.3 Triathlon Program - 18 Weeks (2019)

Average Weekly Training Hours 12:21
Training Load By Week
Average Weekly Training Hours 12:21
Training Load By Week

Updated for 2019.

This Training Program is aimed at the Advanced 5150 Triathlete who wants to build a good aerobic base before the Pre-Season phase of the training year.
This program is 18 weeks long: 1 Test Week, 8 Base Weeks, 6 Build Weeks, 2 Peak and Taper Weeks, 1 Recovery Week.

Training time builds from a minimum of 10 hours and 38 minutes to a maximum of 17 hours and 49 minutes in the last Build Week.
After completing the field tests in the Test Week, submit your results via https://multisportcoaching.co.za/performance-data.
Your training zones will be calculated and emailed to you.
This is a free service.

After completing the tests in the Retest Week, submit your results via https://multisportcoaching.co.za/performance-data for comparison.
This is also a free service.

Requirements for this program:
Swim - 25m or 50m swimming pool
Cycle - an indoor trainer or Wattbike
Run - access to a 5km running route

As the program is Heart Rate based, you have to have a Heart Rate Monitor. We wholeheartedly (See what we did there?) recommend the POLAR brand.

When participating in an endurance training program, you should always include Flexibility and Core Training sessions.
A Basic Flexibility program is available for download with this program.
A Basic Core Strength program is also available for download with this program.

Sample Day 1
0:35:00
23.3TSS
Run Aer End 1.10353

WU:
5 mins Z1

MS:
25 mins Z2

LD:
5 mins Z1

Sample Day 1
1:23:00
62.8TSS
Bike Musc End 3.20833

WU:
5 mins Z1

1 min 1-leg drills
alternate legs each minute
repeat 6 times

2 mins Z2 @100rpm

MS:
3 mins Z3 @80-90rpm
1 min Z2 @90-100rpm
repeat 15 times

LD:
10 mins Z1

Sample Day 2
0:39:00
1800m
Swim Aer End 3.20392

WU:
500m swim
200m kick

MS:
6 x 150m @ CSS pace
rest 10 secs between

LD:
200m easy

Sample Day 2
0:43:00
32.2TSS
Run Musc End 3.20432

WU:
5 mins Z1
5 mins Z2

MS:
10:30 in Zone 3
3 mins walk between

repeat 2 times

LD:
3 mins Z2
3 mins Z1

Sample Day 3
1:05:45
48.6TSS
Bike Musc End 2.20662

WU:
6 mins Z1 @80-90rpm
6 mins Z2 @90-100rpm

MS:
5 mins 45 secs Z3
3 mins Z2

repeat 5 times

LD:
6 mins Z2
6 mins Z1

Sample Day 4
0:41:00
1900m
Swim Aer End 3.20413

WU:
800m aerobic pace

MS:
2 x 300m @ CSS pace
30 secs rest between

LD:
200m kick
200m swim
100m kick

Sample Day 4
0:30:00
22.3TSS
Run Musc End 1.20303

WU:
5 mins Z1
5 mins Z2

MS:
14 mins Z3

LD:
6 mins Z1

Coach Shamus
|
multisportcoaching.co.za

I have been an active participant for almost 40 years.
I have competed in the World Championships at an age group level in 1993 & 1994. In 1995 was an Elite for Olympic Distance triathlon.
I was also selected for duathlon and long distance triathlon.
Represented Polar Heart Rate monitors for 5 years, so the measure of all my training programs is Heart Rate based.
First qualified as a coach in 1993.
I studied Human Movement Science at the University of Pretoria 1991 to 1994.