Ironman 70.3 Training Plan
Ironman 70.3 Training Plan
For triathlon beginners and advanced athletes.
The Ironman 70.3 training plan is everything you need to know to advance your training to reach that Ironman 70.3 goal. Whether you're a beginner training for your first 70.3 triathlon or you've already completed an Olympic distance and want a new challenge.
This training plan includes swim, bike and run sessions to get race day ready. Long rides are schedules every week and be sure to plan in active recovery.
This guide is for you if you’re looking for:
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16 Week Ironman 70.3 training plan: Monday to Sunday plan including aerobic long runs, anaerobic sprint sessions & suggested gym workouts.
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TrainingOS: The sophisticated tracking system to help you plan and achieve your goals.
What topics are covered?
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Introduction to Heart Rate zone training
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Sleep zones
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Glucose tracking
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Mindset & NLP deep-dive
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Pacing charts (marathon)
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Guided running workouts pre-planned
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Monday-Sunday training plans with pre-set workouts each day
Guides Included:
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16 Week Ironman 70.3 Training Plan
- 7 Day fitness tracker
- Pacing Chart
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Daily Note tracker
Collapsible tab
Frequently Asked Questions
What is Ironman 70.3?
Ironman 70.3, also known as a Half Ironman, is a triathlon race that includes a 1.2-mile swim, a 56-mile bike ride, and a 13.1-mile run, totaling 70.3 miles. This challenging race tests endurance, strength, and mental fortitude, making comprehensive training essential for success.
Learn more about what to expect in an Ironman 70.3.
How long does it take to train for an Ironman 70.3?
Training for an Ironman 70.3 typically takes between 12 to 24 weeks, depending on your current fitness level and experience. Our Ironman 70.3 training plans are designed to cater to both beginners and seasoned athletes, providing a structured approach to help you build endurance and strength over time.
Check out our Ironman 70.3 training plans.
What should a weekly Ironman 70.3 training schedule look like?
A typical weekly Ironman 70.3 training schedule includes swim, bike, and run workouts, along with strength training and rest days. For example:
- Monday: Swim + Strength Training
- Tuesday: Bike
- Wednesday: Run + Strength Training
- Thursday: Swim
- Friday: Bike + Run (Brick Workout)
- Saturday: Long Bike
- Sunday: Long Run
What equipment do I need for Ironman 70.3 training?
Essential equipment includes a good-quality triathlon bike, a wetsuit, running shoes, swim goggles, and appropriate apparel for each discipline. Optional gear includes a bike trainer for indoor cycling, a heart rate monitor, and a GPS watch to track your workouts.
Shop our recommended Ironman 70.3 training gear.
How should I balance work, life, and Ironman 70.3 training?
Balancing training with work and personal life requires careful planning and time management. Our training plans include flexible schedules that can be adjusted to fit your lifestyle. Prioritizing workouts, communicating with family and employers, and setting realistic goals are key to maintaining balance.
Read our blog on training for your first Ironman 70.3.
What nutrition plan should I follow for Ironman 70.3 training?
Proper nutrition is crucial for Ironman 70.3 training. Focus on a balanced diet rich in carbohydrates, proteins, and fats to fuel your workouts. Hydration is also vital. Our plans include specific nutrition advice tailored to the demands of triathlon training.
Get our Ironman 70.3 nutrition guide for detailed advice.
How can I prevent injuries during Ironman 70.3 training?
Preventing injuries involves proper warm-ups, cool-downs, and incorporating strength training to build resilience. Listening to your body and ensuring adequate rest and recovery are also crucial. Our training plans emphasize injury prevention strategies to keep you healthy and on track.
Learn more about Hybrid Training for Ironman 70.3 preparation.
What are some common mistakes to avoid in Ironman 70.3 training?
Common mistakes include overtraining, neglecting nutrition, ignoring recovery, and not practicing race-specific skills like transitions. Our training plans are designed to help you avoid these pitfalls by providing a balanced approach and expert guidance.
Avoid these 7 common Ironman 70.3 training mistakes.
How do I prepare for race day in an Ironman 70.3?
Preparation for race day includes tapering your training, finalizing your nutrition strategy, and ensuring your equipment is ready. Mental preparation and visualization techniques can also enhance performance. Our comprehensive race day prep guide covers all these aspects.
Can beginners complete an Ironman 70.3?
Yes, beginners can complete an Ironman 70.3 with proper training and dedication. Our beginner-friendly training plans are designed to build your endurance and confidence gradually, ensuring you are well-prepared to tackle the race.
Start your beginner's journey to Ironman 70.3 with our tailored training plans.
Learn more about completing your first Ironman 70.3 as a beginner.