SuperFly Coaching 70.3 Build (ADVANCED) ~Sat race day

Average Weekly Training Hours 13:03
Training Load By Week
Average Weekly Training Hours 13:03
Training Load By Week

This is an advanced half Iron build period. This plan averages 16 hours a week.

The plan peaks for a Sat race.

Sample Day 1
0:45:00
Basic strength routine in weight room

Some basic strength work, LIGHT weight, or body weight only. Squats, good mornings or a deadlift, sit-ups, push-ups, basic step-ups, lat pulls, rows, and some simple jumping exercises, (like a low box, quick small jump sets). Planks to finish. A circuit of this stuff is fine, we're just trying to get you into a routine. Even if you body weight and lighter stuff, you'll be sore, so don't be aggressive here.

Sample Day 2
1:00:00
Aerobic ints

WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady.
6 x 50 relaxed speed (15”).
CD: 200-300 easy swim.
Total: 2450-2550

Sample Day 2
0:45:00
Cru ints, mod hill, 3-4x5' @ 4-5aZ

BT: Cruise intervals. On a moderate hill ( about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form!

Sample Day 2
1:00:00
Endurance spinning

Use the cadence mode if you have this available. Spin on the high end of your comfortable range in the small chain ring in the 1-2 heart rate zones on a flat to gently rolling course. Allow your feet and legs to relax while spinning. Note and record your average cadence for the ride when done.

Sample Day 3
1:00:00
Recovery spin

Very easy recovery spin on a mostly flat course in small chain ring. Heart rate zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills.

Sample Day 3
1:15:00
Recovery

Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.

Sample Day 3
0:30:00
Form work, count strokes

Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.

Adam Zucco
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SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.