ZAPTFITNESS

Triathlon
Coach
Zach Andrewartha

a copy off my ironman prep, but volumes shortened to suit 70.3

Features
1 sessions per week
Must use App app to view and log training
Program Training
$299
Get IRONMAN 70.3 - ADVANCED
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WHAT TO EXPECT
You must be willing to sacrifice TIME. Better yet you need to MAKE time for your ironman goals. Ironman is one of the hardest challenges in the world, whether it is a 70.3 or full, it takes ALOT of commitment & time. But I promise you the result is WORTH IT. If you are selecting the 'ADVANCED' difficulty you are looking at building to around 15-25hrs give or take of training per week
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BENIFITS
Becoming an ironman or a 70.3 ironman is an indescribable feeling. Achieving this will make you feel like you can conquer ANYTHING. As well it will opening up the opportunities for any other fitness goals you have as there is no better way to build your endurance base than ironman training as it not only gets you aerobically fit but gets your legs very strong.
Features
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Programming 6 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
A coach who will hold you accountable and provide the feedback & knowledge you need to grow
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Delivered through TrainHeroic
A coach and team that will push you harder, know you better, and keep you going longer, all at the accessibility of your phone/device.
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A

BIKE - BIG GEAR

10:00, 5:00, 5:00, 5:00, 5:00, 5:00, 10:00, 55:00

B

Run

1 x 30:00

Monday
Week 1 Day 2

A

Bike

1 x 90:00

B

Swimming

@ 2000

Monday
IRONMAN Strength 1

PRIMER

A

3 ROUNDS Sled x1 MB slam x5 Pogos x5 3 ROUNDS KB swing x10 Chin up x5 Pallof x5ea

B1

DB Bench Press

3 x 12

B2

Goblet Squat

3 x 12

B3

Hanging leg raise (straight leg)

3 x 12

C1

Pull-Up

3 x 12

C2

Depth Jump

3 x 5

C3

Barbell Hip Thrust

3 x 12

D1

Seated Row

3 x 12

D2

Prone Machine Hamstring Curl

3 x 12

D3

Ab Wheel

3 x 10

HYROX

E

3 ROUNDS Rower 500m Ski 500m Lunges x20 Sled x20m

Tuesday
Week 1 Day 3

A

Run

10:00, 15:00, 15:00, 15:00, 5:00

B

BIKE - LONG

@ 90000

Wednesday
Week 1 Day 4

A

Bike

1 x 60:00

B

Swimming

@ 2000

Thursday
Week 1 Day 5

A

Bike

1 x 180:00

Thursday
IRONMAN Strength 2

PRIMER

A

3 ROUNDS Weighted plank hold x30sec Pallof x5 ea Box jump x5 Pogos x 5 3 ROUNDS Hanging leg raise x20 Plyo push up x5 Broad tuck jumps x 3

B1

Bench Press

3 x 12

B2

Bulgarian Split Squat

4 x 12

B3

Dragonflag

3 x 5

C1

Single Arm DB Row

4 x 12

C2

Seated calf raise

3 x 12

D1

Pull-Up

3 x 5

D2

Shin Pulls

4 x 20

D3

hip strength

4 x 5

Conditioning

E

Rower, Ski erg 500m x3

3 ROUNDS Rower x 500m 1min rest Ski erg x 500m 1min rest Focus on power

Friday
Week 1 Day 6

A

Bike

1 x 150:00

B

Run

1 x 60:00

Saturday
Week 2 Day 0

A1

Seated DB Shoulder Press

3 x 12

A2

Bent Over Row

3 x 8

A3

Hanging Knee Raise

3 x 20

B1

Chin-Up

3 x 12

B2

Copenhagen

@ 0:20

C1

Landmine thruster

3 x 12

C2

Calf Raise

3 x 12

Coach
More from ZAPTFITNESS
coach-avatar Zach Andrewartha

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PB YOUR NEXT IRONMAN TODAY

You miss 100% of shots you don't take. SHOOT!

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IRONMAN 70.3 - ADVANCED
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