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Ironman 70.3 training hub

70.3 training plans, fueling tools, and execution checklists — focused on pacing and repeatable weeks.

Last updated/Feb 03, 2026, 02:17 PM

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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.

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 03, 2026, 02:17 PM

  • 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.
Changed pages: /blog/training/ironman-70-3/24-week-plan, /blog/tools/ironman-70-3-fueling-planner

Coaching beta

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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 Fueling Planner (Bike + Run Totals)

Compute totals for carbs, sodium, and fluids from your bike/run durations and hourly targets — then practice in training.

Running Pace Calculator (with Splits)

Convert distance + time into pace per km/mile and generate a splits table. Useful for planning workouts and race pacing.

Taper Week Checklist (Arrive Fresh, Not Flat)

A practical taper checklist: what to reduce, what to keep, and what to rehearse so race week is calm and repeatable.

How to Pace a Marathon (Rules That Prevent Blow-Ups)

Effort-first marathon pacing rules: how to start, when to settle, how to handle hills/heat, and how to avoid the classic late-race crash.

Sources