70.3 Triathlon Training Plan for Working Professionals

This 70.3 triathlon training plan is best suited to triathletes aiming to better their performance in previous half Ironmans using a highly time-efficient training plan.

The plan is 20 weeks long and comprises an 8-week base phase and 6-week build and peak phases. A typical training week includes 3 swims, 3 rides, 3 runs, and a bike-run brick workout.

The brick workouts fall on Wednesday in odd-numbered weeks and on Saturday in even-numbered weeks. Every fourth week is a recovery week.

The final 10 days of the plan constitute a taper period. Two tune-up races are scheduled. A sprint race is scheduled in Week 12 and an Olympic distance race in Week 16.

If you are unable to find opportunities for tune-up races, you will do additional brick workouts instead. The plan begins with 4,500 yards of swimming, 4 hours and 15 minutes of cycling, and 2 hours and 10 minutes of running in Week 1.

It peaks with 7,400 yards of swimming, 7 hours and 50 minutes of cycling, and 3 hours and 38 minutes of running in Week 17.

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Overall training plan difficulty level (1-10): 5

Base phase

The first 8 weeks of this 70.3 triathlon training plan constitute the base phase of training. The primary objectives are developing aerobic capacity, endurance, and injury-resistance through a gradual, steady buildup of training volume.

The small amount of high-intensity training you do in this phase will prepare you to handle the more challenging high-intensity workouts of the build phase.

Week 1

Week 2

Week 3

Week 4

This week is a recovery week of this 70.3 triathlon training plan. Your training is slightly reduced to allow your body to fully absorb your recent training and prepare for the harder training to come in weeks 5-7.

Week 5

Week 6

Week 7

Week 8

This week is a recovery week.

Week 9

The build phase of training begins today. The primary training emphasis in this 6-week phase is high-intensity workouts–including lactate intervals in all three disciplines–to maximize your aerobic capacity and enhance your ability to sustain faster speeds. At the same time you will continue building endurance with long swims, rides, runs, and brick workouts.

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

The last 6 weeks of this 70.3 triathlon training plan represent the peak phase of training. To ensure you’re able to go the distance on race day, your long endurance workouts on the weekends become especially long in this phase. The second training priority is threshold-intensity training in swimming, cycling, and running. Long brick workouts, a swim time trial, and an optional Olympic distance tune-up triathlon also help build race-specific fitness.

Week 16

A recovery week of this 70.3 triathlon training plan.

Week 17

Week 18

Week 19

Your pre-race taper of this 70.3 triathlon training plan begins on Thursday. From this day forward your training will steadily decrease (relative to preceding weeks) to ensure you’re rested and ready to perform on race day.

Week 20