MX 70.3 - Advanced

Overview

This plan is designed for the serious athlete looking to be competitive at their age group rankings. This plan has one more workout then the Intermediate for an increase in weekly volume. 

Total Weekly Hours: 10 to 14 hours

Schedule

Week 1
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 (1) swim: TSS - Technique, Strength, Speed (1) ride: Long Endurance (3) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 57 m
run: 2h 27 m
ride: 4h 55 m
Total: 10h 19 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) swim: TSS - Technique, Strength, Speed (1) ride: Long Endurance (3) ride: Power-Ups - 3x6 run: Run Off the Bike - Race Specific (1)

swim: 2h 59 m
run: 2h 27 m
ride: 4h 55 m
Total: 10h 21 m

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

swim: 3h 6 m
run: 2h 27 m
ride: 5h 1 m
Total: 10h 34 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) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (1)

swim: 3h 21 m
run: 2h 40 m
ride: 5h 1 m
Total: 11h 2 m

Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (2) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Leg Smasher run: Long Endurance + Strength (3) swim: Speed/Recovery (3) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Beginner run: Run Off the Bike - Race Specific (2)

swim: 3h 35 m
run: 3h 9 m
ride: 5h 1 m
Total: 11h 45 m

Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (2) run: Hill Repeats Tops & Tails (3) swim: Elevator ride: Bike Pain Cave run: Long Endurance + Strength (2) swim: Speed/Recovery (3) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (2)

swim: 3h 35 m
run: 2h 59 m
ride: 5h 7 m
Total: 11h 41 m

Week 7
Monday Tuesday Wednesday Thursday Friday Saturday Sunday Totals
swim: ACS 70.3 (3) run: Hill Repeats Tops & Tails (3) swim: Inhaler ride: Bike Pain Cave run: Long Endurance + Strength (3) swim: Speed/Recovery (5) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 3h 43 m
run: 3h 18 m
ride: 5h 7 m
Total: 12h 8 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 (2) swim: Speed/Recovery (5) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 3h 43 m
run: 3h 8 m
ride: 5h 7 m
Total: 11h 58 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 (5) swim: TSS - Technique, Strength, Speed (2) ride: Long Endurance (3) run: Run Off the Bike - Efficiency ride: Power-Ups - Intermediate run: Run Off the Bike - Race Specific (3)

swim: 3h 32 m
run: 3h 18 m
ride: 5h 7 m
Total: 11h 57 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 run: Run Off the Bike - Efficiency other: Race Day

swim: 0h 54 m
run: 1h 12 m
ride: 0h 45 m
other: 0h 40 m
Total: 3h 31 m

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