To start this plan you should be able to swim 1 hour, bike 1.5 hours, and run 1 hour. This plan is intended for the triathlete who can train with 3 consecutive weeks of quality training before taking a recovery period. Over 12 weeks you will increase your weekly volume from about 13 hours to 19 hours including 4-5 swims, 4 to 6 bikes, 4 to 6 runs, and 1 to 2 strength workouts each week. The exceptions are the R&R weeks every fourth week with volume significantly reduced for 4 to 5 days and self-testing at the end of the week to measure progress.
The plan uses common language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent fitness and be ready for your A-priority, Ironman® 70.3 race.