This is a 20 week plan designed for an intermediate to World Championship Qualifying 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. If you buy this plan and then decide it was a little too much training for your time available (we've all overestimated our time available), completing at least 75% of the training per week should still set you up for a good race day! Testing will be done on week 4,and 12. 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. Both of these can be calculated within Training Peaks under the settings/zones section within your personal profile. Through out this training plan email me firstname.lastname@example.org or check our website (www.empowertri.com) for more resources or to learn more about my coaching philosophy and training plans.