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20-WEEK IRONMAN 70.3 TRAINING PLAN: WEEKS 9 THROUGH 13
This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks.
Start with 8 weeks of base training, followed by 6 weeks of build-up training and 6 weeks of peak training. On odd-numbered training weeks, you’ll do 3 swimming sessions, 3 bike rides, and 3 runs.
Weeks 2, 6, 10, 14, and 18 include 3 swimming sessions, 2 bike rides, 3 running sessions, and one combined bike-run workout. Weeks 4, 8, 12, 16, and 20 include 3 swimming sessions, 3 bike rides, 2 running sessions, and one combined bike-run workout. There is a rest week every four weeks. The final 10 days constitute a “cool-down” period. The plan begins with 3.5 km of swimming, 2.45 hours of cycling, and 1.45 hours of running per week. The peak is reached in the 17th week with 6 km of swimming, 5.20 hours of cycling, and 3.07 hours of running.
Construction phase
The construction phase begins this week. During this six-week phase, you’ll tackle some intense, high-intensity workouts—including intervals in all three disciplines—to maximize your aerobic capacity and improve your ability to sustain higher speeds. At the same time, you’ll continue to build endurance with long swims, runs, and bike rides.
Week 9
Monday
Rest
Tuesday
Bikes: long, varied routes with elevation changes: 1 h
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 4 sets of 5-minute intensity variations @ maximum VO2 intensity, with 5 minutes of recovery between sets
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.6 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
4 x 75 at VO2 max intensity, REST = 0:45
6 x 25 @ fast intensity, REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Duration of variations: 32 minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 12 sets of 30 seconds at VO2 max intensity with 30-second recovery periods at low aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Bici Basics: 1:15
Warm-up: 10 minutes @ moderate aerobic intensity
Work: 55 minutes @ moderate aerobic intensity
Cool-down: 10 minutes @ moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.6 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 200 @ intensity threshold, REST = 0:45
4 x 50 at fast intensity, REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Basics: Running: 45 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 25-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Ride: 2 hours
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 1.9 km
Warm-up: 300 @ low aerobic intensity
Workout: 1,500 @ moderate aerobic intensity
Cool-down: 300 @ low aerobic intensity
Basics: 1 Hour
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 40-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 10
Monday
Rest
Tuesday
Bike Rides: 1 Hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 8 x 3-minute intervals at VO2max intensity on flat or undulating terrain with 2′ of recovery
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.7 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
5 x 75 at VO2 max intensity, REST = 0:45
6 x 25 @ fast intensity, REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Run Duration: 34 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 14 sets of 30 seconds at VO2 max intensity with 30 seconds of recovery at low aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Bici Basics: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.7 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 200 @ intensity level REST=0:45
6 x 50 @ fast intensity, REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Basics: Running: 45 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 25-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout
Saturday
Combined Workout: 1:20
Warm-up: 1 hour of cycling at moderate aerobic intensity
Workout: 20-minute run @ moderate aerobic intensity
Sunday
Basic Swimming: 2.1 km
Warm-up: 250 @ low aerobic intensity
Workout: 1,800 @ moderate aerobic intensity
Cool-down: 250 @ low aerobic intensity
Basics: Running—30 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 10-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 11
Monday
Rest
Tuesday
Bike ride with significant changes in gradient: 1:05
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 5 sets of 5-minute incline variations at maximum VO2 intensity with 5′ of recovery
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.7 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
6 x 75 at VO2max intensity, RECOVERY = 0:45
6 x 25 @ fast intensity REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Run Duration: 36 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 16 x 30 seconds at VO2 max intensity with 30 seconds of recovery at low aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Bici Basics: 1:30
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.8 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 200 at threshold intensity, REST = 0:45
4 x 50 at fast intensity, REST = 0:20
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Basics: Running: 45 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 25-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Ride: 2:15
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 1 hour and 55 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Basic Swimming: 1.9 km
This is a timed workout. Swim at maximum intensity, as if you were in a race.
Warm-up: 250 @ low aerobic intensity
Work: 1,650 @ maximum intensity
Cool-down: 250 @ low aerobic intensity
Long Run: 1:05
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 45-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 12
This is a recovery week.
Monday
Rest
Tuesday
Bike Rides: 1 Hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 2 x 3-minute intervals at VO2 max intensity on flat or undulating terrain, with sufficient active recovery to reach a total workout time of 1 hour (including warm-up and cool-down) Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Basic Swimming: 1.3 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
4 x 75 at VO2 max intensity, RECOVERY = 0:45
Cool-down: 300 @ low aerobic intensity
Run Duration: 32 Minutes
Warm-up: Run for 10 minutes at low aerobic intensity
Workout: 12 sets of 30 seconds at VO2 max intensity with 30-second recovery periods at low aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Thursday
Bici Basics: 1:15
Warm-up: 10 minutes @ moderate aerobic intensity
Work: 55 minutes @ moderate aerobic intensity
Cool-down: 10 minutes @ moderate aerobic intensity
Friday
Threshold Swimming + Sprint: 1.4 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 200 @ intensity threshold, REST = 0:45
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Basics: Running: 35 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 15-minute run at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Final workout: 6 x 20-second runs at a fast pace, with 40-second recovery periods immediately after completing today’s running workout
Saturday
Bike Recovery: 20 Minutes
Warm-up: 10 minutes at recovery intensity
Cool-down: 10 minutes at recovery intensity
Sunday
Sprint Triathlon!
If you can’t find a triathlon to enter today, try doing a triathlon on your own
Warm-up: 800-meter swim
Commute: 19 km by bike
Cool-down: 5 km run
Work out in an OXYBURN outfit
• TRAX Tank Top – Made with ultralight fabric that maintains the perfect body microclimate. The self-ventilating micro-mesh structure accelerates sweat evaporation, keeping the body dry. The complete absence of seams and raw-edge finishes provide a feeling of absolute comfort.
• AXO Shorts – Medium compression with lightweight yet durable fabric. It’s like being wrapped in a protective shell that supports, protects, compresses, and helps your muscles work efficiently.
• SPEED Beanie – The lightweight technical fabric provides pleasant warmth and comfort in cold weather, while preventing overheating thanks toits excellent breathability.
• ESCAPE Socks – Medium compression; shortens muscle recovery time and accelerates the elimination of lactic acid. The seamless integration of an anatomical elastic structure ensures a perfect fit and total protection. The layer in contact with the skin is made of Dryarn® polypropylene .
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