This plan is designed for the 70.3 and Ironman athlete using power or heart rate who wants to focus on improving their bike. Using a three week build, 1 week recovery cycle, weeks average from 8 to 10 hours of training, with the biggest being just over 12 hours. Zones are set using a FTP/LTHR test on the bike and LTHR test on the run at the start of the plan and at the end.
This plan does not lead up to race day as it is best used during a base or build phase of training. My 12 and 16 week plans will take you all the way to race day and include a taper.
Rides are focused on building your FTP/LTHR. Weekday bike riders are 1 to 2 hours, with the weekend rides topping out at 6 hours. Athletes should be able to swim an hour, bike three hours, and run one hour at an aerobic effort before starting this plan.