70.3 Triathlon training plan for working professionals

This 70.3 triathlon training plan is best suited for athletes aiming to improve their performance in previous half Ironman races using a highly time efficient approach. Training plan.

The plan is 20 weeks long and includes an 8-week base phase and 6-week building and peak phases. A typical training week includes 3 swims, 3 laps, 3 laps, and a bike workout.

Brick workouts fall on Wednesdays on odd weeks and Saturdays on even weeks. Every fourth week is a recovery week.

The last 10 days of the plan constitute a gradual period. Two tuning races are scheduled. The sprint race is scheduled to take place in Week 12 and the Olympic distance race in Week 16.

If you can’t find opportunities for tune-up races, you’ll do extra brick workouts instead. The plan starts with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in the first week.

He peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running at week 17.

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Difficulty level of the comprehensive training plan (1-10): 5

Basic stage

The first eight weeks of the 70.3 Triathlon Training Plan constitute the basic phase of training. Basic goals evolve Aerobic capacityEndurance and resistance to injuries through a gradual and steady accumulation of training volume.

The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts in the building phase.

Week 1

Week 2

Week 3

Week 4

This week is a recovery week for the Triathlon 70.3 training plan. Your training is reduced slightly to allow your body to fully absorb your last training and prepare for the harder training to come in weeks 5-7.

Week 5

Week 6

Week 7

Week 8

This week is recovery week.

Week 9

The training building phase begins today. The primary training focus in this 6-week phase is high-intensity training – including lactate intervals in all three disciplines – to maximize your aerobic capacity and enhance your ability to sustain higher speeds. Meanwhile, you’ll continue to build your endurance through long swims, horseback riding, running and brick exercises.

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

The last six weeks of the 70.3 triathlon training plan represent the peak phase of training. To ensure you can go the distance on race day, long endurance training on weekends becomes especially long at this point. The second training priority is threshold intensity training in swimming, cycling and running. Long brick workouts, a swim time trial, and an optional Olympic triathlon also help build race-specific fitness.

Week 16

Recovery week of Triathlon 70.3 training plan.

Week 17

Week 18

Week 19

Pre-race your race taper From this training plan for Triathlon 70.3 starts on Thursday. From this day forward, your training will decrease steadily (relative to previous weeks) to ensure you are rested and ready to perform on race day.

Week 20