Ironman 70.3 Plan – 12 Weeks

Week 4 – HIM12

Monday:  Rest Day

Tuesday:  Bike + Lift

  • Bike
    • 20-minute easy warm-up.
    • 8x 15 seconds spin up to max cadence and power (this should sting) followed by 45 seconds of easy spinning
    • 2 minutes easy spinning
    • 30x 1 minute strong in the aero bars at race cadence (85-95) followed by 30 seconds easy between each minute. The aim is the best power you can average across all 30. You should feel like you are holding back a little on the first 15 or so and then emptying the tank on the last 10.
    • 15 mins easy cooldown
  • Lift
    • Lift if time permits 45-60 min full body

Wednesday: Swim + Run

  • Swim
    • 600 as 150 swim/ 50 kick
    • 3 x 300 PBB (paddle, buoy, banded) steady pace with 15 seconds rest between
    • 600 as 150 swim/ 50 kick
    • 3 x 300 PBB (paddle, buoy, banded) swimming faster each set with30 seconds rest between. The last one should be very strong.
    • 600 as 150 swim/ 50 kick
  • Run
    • 30 min after the swim if time permits or later in the day

Thursday: Run

  • 90 min easy run

Friday: Swim + Run or Lift

  • Swim
    • 500 swim
    • 500 banded feet only (these can be done as 20x 25)
    • 5x IM (Individual medley) as 50’s with 10 seconds rest between. If you can’t do a certain stroke then you can supplement another stroke. These are 25 of one stroke out and then 25 of another stroke back. Total yards is 1000.
      • 50 fly/backstroke
      • 50 back/breast
      • 50 breast/ free
      • 50 free as 25 sprint/25 easy
    • 5x 200 PBB (paddle, buoy, banded) as
      • 50 breathing every 3 stroke
      • 50 breathing every 5 stroke
      • 50 breathing every 7 stroke
      • 50 strong, breathe all you want followed by 30 seconds rest
      • 200 easy cooldown
  • Run or Lift
    • Easy 30-minute run or lift today if time permits.

Saturday: Bike Trainer + Run

  • Bike
    • 20-minute easy warm-up
    • 4x single-leg isolation drills:
      • 30 seconds RIGHT leg only
      • 15 seconds spinning
      • 30 seconds LEFT leg only
      • 15 seconds spinning
    • 4x building power as:
      • 1 minute as 20-20-20 seconds building to high power into the pedals for the last 20 seconds
      • 1 min super easy spin
    • 1 more minute easy spinning until til 35 minutes
    • 2x through as:
      • 4x 3 minutes strong in a big gear (cadence 55-65). This is at low heart rate followed by 1-minute easy spinning
      • 4x 3 minutes strong (best effort you can hold for 5 reps!) at race cadence (85-95 RMP) followed by 1-minute easy spinning
    • Easy riding to a total of 120 minutes (2 hours)
  • Run
    • 4 mile build to half Ironman pace off the bike

Sunday: Swim

  • 3 x 1000 as:
    • 1000 yard swim every 5th lap backstroke
    • 1000 yard swim as 150 swim / 50 kick
    • PBB (paddle, buoy, banded) cruising
Scroll to top