Ready to tackle 70.3 miles while maintaining your strength? In 17 weeks, you'll build the endurance for half-ironman distance while keeping your power in the gym. Time to prove the doubters wrong and show that strength and long-distance endurance aren't mutually exclusive.
You're ready to take on the 70.3 challenge without sacrificing years of strength gains. Here’s what you can expect:
- Maintain your hard-earned strength while building serious endurance
- Master all three disciplines without losing your power
- Develop the unique capacity to handle both heavy lifting and distance
- Prove wrong everyone who said you had to choose
- Keep your strength while mastering swim, bike, and run
- Learn the precise balance between strength work and endurance training
- Develop the stamina for 70.3 miles without sacrificing muscle
- Master recovery between lifting and endurance sessions
- Transform into an athlete who excels in both strength and stamina
- Experience the thrill of crossing the finish line at your strongest
Back Squat – Work up to 70% 1RM X 6 X 4
BB Reverse Lunges – RPE8 X 12 X 3
Superset with
Single Leg Hip Thrust – RPE8 X 12 X 3
Romanian Deadlift – RPE8 X 12 X 3
Warm up:
10 mins easy pedalling with some harder efforts thrown in
Work:
Twice through the following.
4 min at 100% of your FTP
1 min recover
3 min at 110% of your FTP
2 min recover
2 min at 120% watts of your FTP
3 min recover
1 min at 130-140% watts of your FTP
4 min recover
Cool down:
10 min easy pedalling (inclusive of 4 min recovery above)
Warm Up:
200m Easy Swim
WORK:
5 x100m, structured as:
25m swim @ RPE7
50m DPS (max distance per stroke) Drill
25 kick (use float)
Rest as needed
5 x 12.5 Sprint/12.5 easy – as below:
RPE8 for ½ pool
RPE4 effort for ½ pool
10-15s rest between each 25m
Cool Down:
Easy 100 Pull (use pull buoy)
Bench Press – Work up to 70% of 1RM X 6 X 4
Superset with
Pendlay Rows - Work up to 70% of 1RM X 6 X 4
DB Overhead Press – RPE8 X 12 X 3
Superset with
DB Bent Over Rows – RPE8 X 12 X 3
Lateral Raises – RPE8 X 12 X 3
Superset with
Face Pulls – RPE8 X 12 X 3
Warm Up:
5-10 mins easy running (Z2).
Work:
35 min maintaining low Z4 HR.
Cool Down as per Warm Up
Deadlift – 75% 1RM X 4 X 3
Barbell OHP – RPE8 X 12 X 3
Superset with
Lat Pulldowns – RPE8 X 12 X 3
BB Curls (using approx 20RM) X 50
Superset with
Triceps Cable Pushdown (Using approx 20RM) X 50
*Alternate between these exercises as failure dictates until 100 reps are completes total (50 of each exercise) taking minimal rest
Warm Up:
10 mins (Start with some easy pedalling with some harder efforts thrown in, so to increase HR and prepare for the work to follow)
Work:
90 mins (Keep watts 65-85% of your FTP throughout the entire ride)
Cool Down:
10 mins easy pedalling
Warm Up:
Alternate between walking and running while you slowly increase HR to Z2 for 10 mins
Work:
60 min (Keep HR within Z2 for the entirety of this run)
Cool Down:
10 mins easy walking, steadily bringing HR back down.
Back Squat – Work up to 75% 1RM X 5 X 5
Barbell Front Rack Reverse Lunges – RPE8 X 10 each leg X 3
Good Morning – RPE7 X 10 X 3
Warm Up:
10 min - start with some easy pedalling with some harder efforts thrown in, so to increase HR and prepare for the work to follow.
Work:
*all ‘on’ at RPE9 effort; all ‘off’ at RPE4):
15s on - 45s off
30s on - 30 off
45s on - 15s off
60s on - 60s off
45s on -15s off
30s on - 30s off
15s on - 45s off
2 mins easy pace
Repeat for 3 total circuits...
Cool Down:
10 min easy pedalling.
Bench Press – Work up to 75% of 1RM X 5 X 5
Superset with
Barbell Bent Over Rows - Work up to 75% of 1RM X 5 X 5
Kneeling Overhead Press – RPE8 X 10 X 3
Superset with
Kroc Rows – RPE8 X 10 X 3
Single Arm DB Incline Bench Press – RPE8 X 10 X 3
Superset with
Rear Delt Flyes – RPE8 X 10 X 3
Warm Up:
200m Easy Swim
Work:
300m Pull @ RPE6
10s Rest
200m X 1 set @ RPE7
15s Rest
100m X 2 sets @ RPE8
20s Rest between each set
50m X 4 sets @ RPE9
25-30s Rest between each set
Cool Down:
200 Easy Pull
Warm Up:
10-15 mins of easy work, with some harder efforts over 50-100m thrown in.
Work:
- Build up your pace for 3 minutes within Z3.
- 2 minutes in low Z3
- 7 minutes at low Z4
- 3 minutes in low Z3
- 5 minutes in mid to high Z4 (this is the hard work, so: WORK)
- 5 minutes in low Z3
Cool Down:
10-15 mins at an easy pace
Warm Up:
200 easy swim incorporating 2 X 25 kick work (use float)
Work:
300m X 3 Sets
Set 1: Swim at RPE7
Set 2: Swim at RPE8
Set 3: Swim at RPE7
Cool Down:
200 pull
Deadlift – 75% 1RM X 4 X 3
Horizontal Rows – RPE8 X max good reps X 3
DB Hammer Curls (using approx 20RM) X 50 (each hand)
Superset with
Diamond Push Ups X 50
*Alternate between these exercises as failure dictates until 100 reps are completes total (50 of each exercise) taking minimal rest.
**Push Ups can be scaled by adding incline on bench, steps etc.
Warm Up:
10 mins (Start with some easy pedalling with some harder efforts thrown in, so to increase HR and prepare for the work to follow)
Work:
135 mins (Keep watts 65-85% of your FTP throughout the entire ride)
Cool Down:
10 mins easy pedalling
Warm Up:
Alternate between walking and running while you slowly increase HR to Z2 for 5 mins
Work:
105 min (Keep HR within Z2 for the entirety of this run)
Cool Down:
10 mins easy walking, steadily bringing HR back down
We've cracked the code on becoming legitimately good at multiple disciplines — without sacrificing what you've already built.
While others tell you to pick one path, we've been helping athletes like you excel in both. You've probably been told you can't build serious strength while improving your running - we're here to show you not only that you can, but that combining both makes you a more complete, robust and capable athlete. So if you want to become the kind of athlete who can crush a heavy lifting session and then go run a personal best, you're in the right place and we have the plan for you.
- Be comfortable with free weights and compound movements
- Be able to run 10km+, cycle 30km+, and swim 250m+ continuously
- Have access to a pool, bike, and basic gym equipment
- Be ready to commit to 6-9 training sessions and 7-14 hours per week