At a glance
Plan length
16 weeks
Built with phases, cutbacks, and a taper you can actually execute.
Weekly rhythm
5–7 days/week
Choose one variant and follow it for 2 weeks before tweaking.
Typical session time
Easy: ~45m • Long: ~150m
Prefer consistent minutes over heroic single sessions.
Readiness gate
- • You can swim, bike, and run consistently each week.
- • You can complete a 2-hour ride comfortably.
Default recommendation
5 days/week (Beginner-friendly)
Start here to reduce decision fatigue. Customize only after your first two weeks feel stable.
- • Consistency first; keep intensity controlled.
Safety first
This is general training information, not medical advice.
- • Recurring overuse pain under volume.
- • Poor sleep/stress that makes recovery unstable.
Coaching beta
Want this adapted to your recovery?
Get coach-style adjustments when you miss sessions, sleep poorly, or feel fatigue signals.
Week by week
Structure you can scan
Use this as your decision map: what matters this week, what the long run is doing, and where you should back off.
| Week | Phase | Focus | Long session | Key workouts | Notes |
|---|---|---|---|---|---|
| 1 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 2 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 3 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | — |
| 4 | Base | Build consistency across swim/bike/run; keep intensity controlled. | Long ride (easy) + short easy brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 5 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 6 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 7 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 8 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 9 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 10 | Build | Add bricks and bike tempo; keep run durability steady. | Long ride (steady) + controlled brick | Bike tempo intervals • Brick run (controlled) | — |
| 11 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 12 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | Cutback week |
| 13 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 14 | Peak | Race-specific rehearsal: pacing + fueling under fatigue. | Race-simulation brick (scaled, not maximal) | Bike tempo intervals • Brick run (controlled) | — |
| 15 | Taper | Reduce volume; keep short intensity touches; prioritize sleep. | Short ride + short run (keep rhythm) | Bike tempo intervals • Brick run (controlled) | — |
| 16 | Taper | Reduce volume; keep short intensity touches; prioritize sleep. | Short ride + short run (keep rhythm) | Bike tempo intervals • Brick run (controlled) | — |
Workout library
The sessions you repeat
You don’t need 50 workouts. You need a small library that you execute consistently, then progress safely.
Swim technique + aerobic
Purpose: Build swim consistency and efficiency with low stress.
Prescription: 30–45 min: drills + steady aerobic swimming; finish feeling better, not worse.
Substitutions
- • Shorter sets if you’re new; consistency beats hero sessions.
Red flags
- • Shoulder pain.
- • Breathing panic — slow down and reset.
Bike tempo intervals
Purpose: Build sustainable bike power for race day pacing.
Prescription: 3–5 × 8–12 min steady-hard with 3–4 min easy. Stay controlled; no ego surges.
Substitutions
- • Indoor trainer: keep cadence smooth and steady.
Red flags
- • Power spikes early.
- • Legs dead for the next run.
Brick (bike → run)
Purpose: Practice transition + pacing discipline on tired legs.
Prescription: Bike 60–120 min easy-to-steady + run 15–35 min easy-to-steady. Start run conservative.
Substitutions
- • Shorter bike if you’re time-limited; keep the run controlled.
Red flags
- • Turning every brick into a race.
- • Cramps or GI issues without adjusting fueling.
Run durability (easy + strides)
Purpose: Maintain run economy without excessive fatigue.
Prescription: 40–60 min easy + 6–8 strides.
Substitutions
- • If impact-sensitive: short easy run + bike volume.
Red flags
- • Shin/calf pain escalating with pace.
Long ride (fueling practice)
Purpose: Build endurance and rehearse race fueling.
Prescription: 2–4 hours mostly steady. Practice carbs, sodium, and fluids exactly like race day.
Substitutions
- • Split ride into 2 segments if needed; keep total time similar.
Red flags
- • GI distress without adjusting products/timing.
- • Needing >2 days to recover.
Strength (durability)
Purpose: Support volume tolerance and injury resilience.
Prescription: 2×/week, 25–40 min: posterior chain, single-leg, trunk. Avoid heavy soreness.
Substitutions
- • Travel circuit with bodyweight + bands.
Red flags
- • DOMS ruining key bike/run sessions.
Adaptation rules
What to do when life happens
Most training failures are not fitness failures — they’re pacing, sleep, or scheduling failures. Use simple rules.
Missed workout
- • Protect one long endurance session; skip extra intensity.
- • Don’t stack bricks to ‘catch up’.
Low sleep week
- • Reduce intensity; keep sessions aerobic.
- • Cut long session duration by 15–25% if sleep is consistently poor.
Fatigue signals
- • If your run feels heavy, swap to easy bike volume.
- • Use technique swim sessions instead of hard work.
Pain or injury
- • Pain that changes mechanics is a stop signal.
- • Return to running gradually; intensity last.
Travel week
- • Short sessions win: 30–45 minutes with one focus.
- • Keep a short brick if possible; otherwise keep one run and one ride.
Tools
Numbers to train with
Pick one tool, generate outputs, then plug them into your training week.
Planner
70.3 fueling totals (bike + run)
Estimate totals based on segment durations and hourly targets. Practice in training and adjust to your gut and heat conditions.
Durations
Hourly targets
Total carbs
Total sodium
Total fluid
Safety note: hydration and sodium needs vary widely. Heat, sweat rate, and GI tolerance matter. Practice and consult a professional if you have medical concerns.
Calculator
Running pace + splits
Enter distance and finish time. Get pace per km/mile and a simple splits table.
Same unit as distance.
Pace / km
Pace / mile
Total time
| Split | Distance (km) | Elapsed |
|---|---|---|
| 1 | 1 | 5:00 |
| 2 | 2 | 10:00 |
| 3 | 3 | 15:00 |
| 4 | 4 | 20:00 |
| 5 | 5 | 25:00 |
| 6 | 6 | 30:00 |
| 7 | 7 | 35:00 |
| 8 | 8 | 40:00 |
| 9 | 9 | 45:00 |
| 10 | 10 | 50:00 |
Assumptions: steady pacing; no terrain/wind adjustments. Use this to plan, then calibrate by effort in real conditions.
Evidence (high level)
Why this structure works
- • Triathlon performance is execution: pacing + fueling + repeatable training weeks.
- • Bricks train the transition and reduce race-day pacing errors.
- • Long rides are the main endurance driver; protect them and practice fueling.
- • Consistency across three sports beats sporadic ‘big days’.
FAQs
How many bricks do I need?
Often one controlled brick per week in build/peak phases is enough. Most bricks should be rehearsal, not a race.
What’s the biggest mistake in 70.3/Ironman training?
Training hard too often and arriving at key sessions under-recovered. Consistency and sleep are the real edge.
How do I practice fueling?
Practice on long rides and bricks with the exact products and schedule you plan to use. Adjust if you get GI issues.
Should I train by power/HR?
If you have reliable metrics, they help. But effort and consistency still matter most. Avoid chasing numbers on tired weeks.
What if I miss a week?
Don’t cram. Repeat the last week you completed confidently and rebuild momentum.
How do I avoid overuse injuries?
Progress volume gradually, keep easy days easy, and don’t add intensity when sleep/stress is poor.
Keep going
Ironman 70.3 Training Hub
70.3 training plans, fueling tools, and execution checklists — focused on pacing and repeatable weeks.
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.