{"product_id":"16-week-70-3-triathlon-plan-digital-pdf","title":"16-Week 70.3 Triathlon Plan (Digital PDF)","description":"\u003cp\u003e\u003cstrong\u003eA 16-week build for your first (or next) Ironman 70.3.\u003c\/strong\u003e Two core swims, four runs and four rides a week, with race-specific effort work, brick runs and a two-week taper.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eStarts near 8 hours a week and builds to about 12-13.5 hours of core training in peak weeks, with de-load weeks in Weeks 7 and 11\u003c\/li\u003e\n\u003cli\u003eOptional third swim and fifth ride, with clear guidance on when to skip them\u003c\/li\u003e\n\u003cli\u003eLong rides up to 3 hours and long runs up to 1:50, with 70.3-effort intervals added gradually\u003c\/li\u003e\n\u003cli\u003eBike effort based on % of FTP (with a conservative range for first-timers) and run effort based on RPE\u003c\/li\u003e\n\u003cli\u003eRace-day fueling guidance (building toward 60-90+ g of carbohydrate per hour), transitions and open-water preparation\u003c\/li\u003e\n\u003cli\u003eReadiness check, weekly notes pages and a race-week schedule for a Saturday or Sunday event\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWho it's for:\u003c\/strong\u003e athletes with a consistent endurance base of at least 8 hours a week who can already swim about 2,000 yards, ride 90 minutes and run 60 minutes easy. Not an off-the-couch plan.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eWhat you get:\u003c\/strong\u003e a printable 21-page PDF (swim distances in yards), delivered instantly after purchase. Built by Nate Thomas, USAT Certified Coach. For personal use; please don't redistribute.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGeneral training guidance, not individualized coaching, nutrition or medical advice.\u003c\/em\u003e\u003c\/p\u003e","brand":"UNIQ Endurance","offers":[{"title":"Default Title","offer_id":51034056622137,"sku":null,"price":39.99,"currency_code":"USD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0667\/3494\/8409\/files\/05_70-3_triathlon_plan_cover.png?v=1793531933","url":"https:\/\/uniqendurance.com\/products\/16-week-70-3-triathlon-plan-digital-pdf","provider":"UNIQ Endurance","version":"1.0","type":"link"}