IRONMAN® 70.3 12 Week Intermediate

It is best started about 11 weeks prior to your A-priority, IRONMAN® 70.3 race. Following this plan will have you ready for an exceptional performance. This plan is intended for the experienced, intermediate to advanced triathlete. To start this plan you should have completed a Base training period and be able to swim 1 hour, bike 3 hours, and run 2 hours. Weekly volume is about 13 hours per week with 3-4 swims, 4 bikes, 4-5 runs and 1 strength session. 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. There are also fitness-building race-simulation bricks every week. The last 3 weeks of this plan taper and peak you for the race. The plan uses common triathlon language to describe the workouts and is easy to follow. By the end of 11 weeks you will have excellent IRONMAN® 70.3 race fitness.

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