MX 70.3 - Intermediate

Overview

This plan is designed for the athlete that has a few 70.3 races under their belt, has a bit more time to train, and are looking to improve their times. You will also see here an increase of the number of workouts per week. 

Total Weekly Hours : 8 to 12 hours

Schedule

Week 1
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) ride: Leg Smasher swim: Lung Busters - Beginner run: Long Endurance + Strength (3) swim: Speed/Recovery (1) ride: Long Endurance (2) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 2 m
run: 2h 27 m
ride: 4h 40 m
Total: 9h 9 m

Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (1) run: Hill Repeats Tops & Tails (1) swim: Lung Busters - Beginner ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (2) ride: Long Endurance (2) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 4 m
run: 2h 27 m
ride: 4h 40 m
Total: 9h 11 m

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (2) run: Hill Repeats Tops & Tails (1) swim: Race Specific Swim (1) ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (1)

swim: 2h 22 m
run: 2h 27 m
ride: 4h 46 m
Total: 9h 35 m

Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 Int (3) run: Hill Repeats Tops & Tails (2) swim: Race Specific Swim (1) ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (1)

swim: 2h 21 m
run: 2h 27 m
ride: 4h 46 m
Total: 9h 34 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) run: Run Off the Bike - Race Specific (2) ride: Power-Ups - Beginner

swim: 2h 25 m
run: 2h 56 m
ride: 4h 46 m
Total: 10h 7 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: Aerobic Conditioning (3) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) ride: Long Endurance (2) ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (2)

swim: 2h 25 m
run: 2h 56 m
ride: 4h 58 m
Total: 10h 19 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) ride: Bike Pain Cave swim: Inhaler run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (2) ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 2h 43 m
run: 3h 5 m
ride: 4h 52 m
Total: 10h 40 m

Week 8
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (4) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (2) ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 2h 43 m
run: 3h 5 m
ride: 4h 52 m
Total: 10h 40 m

Week 9
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (5) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (4) ride: Long Endurance (2) ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 2h 32 m
run: 3h 5 m
ride: 4h 52 m
Total: 10h 29 m

Week 10
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (5) run: Taper Run ride: Taper Bike Spin run: Taper Run ride: Taper Day Off other: Taper Swim + Bike other: Race Day

swim: 0h 54 m
run: 0h 59 m
ride: 0h 45 m
other: 0h 40 m
Total: 3h 18 m

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