Intermediate Athlete 16-Week Ironman 70.3 Training Plan

This is a 16 week plan designed for an intermediate Athlete that has been competing in Ironman 70.3 races for at least 1 year. This plan is designed for the athlete that is ready to stop finishing 70.3 and ready to start racing the 70.3 distance! It has a minimum of 7 hours and a maximum of 14 hours per week. Every 4th week is a recovery week. This plan is designed for an athlete that is already able to swim for 1 hour, cycle for 2 hours, and run for 1.5 hours. This plan assumes that the athlete has already started some base work and is ready to start building in intensity and volume. For this plan, testing will be done on week 4. Testing is an important part of training that will help you readjust heart rate and power zones to promote further improvement. This plan uses Joe Friel Heart Rate zones and Andrew Coggen's Power Zones. Although I would recommend it, a power meter is not necessary. I've written the cycling workouts to include both heart rate zones and power zones. Both of these can be calculated, based on the testing in week 4, within Training Peaks under the settings/zones section within your personal profile. Throughout this training plan email me or check our website ( for more resources or to learn more about my coaching philosophy and training plans.

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