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ironman 70 3
Get faster without sacrificing durability.
For athletes who want one plan with variations — plus pacing guidance that stays controlled under stress.
Time horizon
Train in ~12–26 weeks (choose the plan that fits your base).
Start with a default plan, then customize only what you need.
Start with a plan
Pick one plan. Variations live inside the page so you can choose without overwhelm.
- 24-week Ironman 70.3 training plan (variations included)Week-by-week structure with bricks and fueling practice.
- 20-week Ironman 70.3 training plan (variations included)Week-by-week structure with bricks and fueling practice.
- 16-week Ironman 70.3 training plan (variations included)Week-by-week structure with bricks and fueling practice.
- 26-week Ironman 70.3 training plan (variations included)Week-by-week structure with bricks and fueling practice.
Then use a tool
No signup required. Get numbers you can act on today.
Finish with a guide
Checklists + decision rules for the parts people mess up.
This week
What changed
Updated: Feb 28, 2026, 04:42 AM
- Added new training plans with smart variations (so you can pick without overwhelm).
- Improved tools (pace, fueling, cutoffs) so you get numbers you can use immediately.
- Expanded adaptation rules so missed sessions don’t turn into panic make-up workouts.
- Expanded race directories and athlete guides with sources and verification timestamps.
Coaching beta
Get a plan that adapts to your life.
Join the 26weeks.ai TestFlight beta for adaptive coaching, recovery-aware adjustments, and race-week reminders.
FAQs
How many bricks should I do?
Often one controlled brick per week in build/peak phases is enough. Most bricks should be rehearsal, not maximal efforts.
What’s the biggest 70.3 mistake?
Over-biking early, then failing on the run. Race day is pacing + fueling discipline.
When do I practice fueling?
On long rides and bricks — early and often. Don’t wait for race week.
Keep going
24-Week Ironman 70.3 Training Plan
A 24-week 70.3 training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.
20-Week Ironman 70.3 Training Plan
A 20-week 70.3 training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.
16-Week Ironman 70.3 Training Plan
A 16-week 70.3 training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.
26-Week Ironman 70.3 Training Plan
A 26-week 70.3 training plan with week-by-week structure, bricks, adaptation rules, and built-in fueling tools. Variations are included on one page.
Ironman 70.3 Training Plan PDF (Free Download)
Download a free Ironman 70.3 plan PDF + CSV: choose 16–26 weeks, optionally add a race date, and get a printable week-by-week summary.
Ironman 70.3 Time Calculator (Finish Time Estimate)
Estimate Ironman 70.3 (and Ironman) finish time from swim pace, bike speed, run pace, and transitions. Useful for planning pacing and training blocks.
Sources
- Physical Activity Guidelines for Americans
- Physical Activity
- ACSM guidance and position stands (see journals for specifics)
- Effects of Strength Training on the Physiological Determinants of Middle- and Long-Distance Running Performance: A Systematic Review
- Effects of 16 weeks of pyramidal and polarized training intensity distributions in well-trained endurance runners
- Physical Activity Guidelines for Americans, 2nd edition (PDF)
- Nutrition and Athletic Performance
- Exercise and Fluid Replacement
- Why is hydration important? The effect of dehydration on performance
- Dehydration
- Hyponatremia