Based on the Ironman University Training plan this 20-week plan is designed for an athlete who wants to succeed at the 70.3 distance. There are 3 cycling workouts per week. It incorporates indoor bike trainer workouts for the mid-week cycling workouts. There are 3 swim workouts per week including one continuous swim to mimic race conditions and build confidence. The plan includes 2 strength workouts per week and 3 runs per week.
Run 10 minutes zone 1 warm up.
25 minutes Zone 4 intervals 5 minutes increase to zone 4, 5 minutes recovery.
Run 10 minutes cool down.
If you do not know your heart rate zones this should be a heart rate test instead.
Swim warm up
200 swim, 200 drill, 200 kick
4x100 intervals. Swim these at a pace that you can do them as repeats with only 5 to 10 seconds recovery. Remember your time for these intervals and report after.
200 cool down.
This is designed as a trainer workout. If you ride outside you can do a 45- minute to 1 hour ride.
Zone 4 intervals or threshold test.
Warm up zone 1 10 minutes.
30 minutes of 1 minute at zone 4 with 4 minutes of recovery. So 6 x (1 minute z4 with 4 minutes recovery).
Cool Down zone 1 5 minutes
Warm up. 200 swim, 200 kick, 200 drill
8 by 50 drills. If you do not know what drills are good for your stroke make notes below and I'll respond.
200 cool down easy