Free Half IRONMAN®️ 70.3®️ Training Plans & Tips

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How To Train For A Half IRONMAN®️ 70.3®️

An IRONMAN 70.3 triathlon involves a 1900-meter swim, a 90-km bike and a 21.1-km run. The event will typically take you between four and eight hours to complete. To get fit enough to conquer an IRONMAN 70.3, you will need to train at least twice per week in each discipline (swim, bike and run). That means you’ll be training almost every day, for a period of months, with longer rides and runs at the weekends. The best way to approach this is by following an expertly designed training plan. People who use training plans have been shown to be twice as likely to succeed in reaching their goals.

The good news is that you can build up slowly and gradually, so you don’t need to launch into full training on day one. Essentially you need to train your body, so that you’re eventually able to swim 1900m, cycle 90km and run 21.1km, back to back. Think of the event like one long race, rather than three separate events.

Table of Contents (click to scroll to each section)

Swimming Tips

This is most people’s weakest area, and the aspect they are most concerned about. If you’re not a confident swimmer, it’s a good idea to sign up for a series of adult improver swim lessons before you start a triathlon training program. However, swimming is the smallest part of a Half IRONMAN triathlon, and you’ll spend far more time running and cycling.

Once you can swim 400 meters or yards freestyle in a pool without stopping, you can then train on your own more, or in a group. Break up your swim workouts, into smaller chunks with regular rest periods. Slowly increase the duration of your workouts each week, so that you’re eventually able to swim a 2.5km session (with frequent short rests). By this stage, you could also test yourself with a 1900 non-stop swim.

We suggest you always know what swim you’re doing, before you get in the pool. You’ll get more out of following a pre-planned workout, than you will by plodding up and down aimlessly. If you follow our training plans, we do all the thinking for you. We also include video swim drills, to help improve different aspects of your stroke.

IRONMAN 70.3 events include an open water swim, so it’s a good idea to practice swimming open water beforehand. It doesn’t have to be every swim you do but aim for at least two open water swims before you race in open water. We include these workouts in our training plans too, in the lead up to race day.

Cycling Tips

Aim to cycle a couple of times per week (or more) and gradually build your longest rides up to 100 km (or 60 miles). This will give you enough fitness for an IRONMAN 70.3 triathlon cycle, with a little to spare. Most of your training can be done at chatting pace, but it’s also good to include some harder efforts.

The cycle workouts in our training plans can be exported to platforms such as Zwift, TrainerRoad and devices such as Garmin. This means you can follow your workouts on-screen in real-time. You can ride outdoors, or on an indoor trainer. Just make sure you do at least some of your training outside on the bike you intend to use during your triathlon. This ensures you’re used to the feel and handling of your race-day bike.

Running Tips

Aim to run two or three times per week, but be sensible about your speed and distances, to avoid injury. One of your weekly runs should be a long run, where you slowly build up to a distance of around 12-miles in the final weeks before the race. You should also include some runs straight after cycling, just to get used to the feeling. Do most of your running at chatting pace, even if it means you must include some walking. It’s also good to add some harder efforts once per week, interspersed with plenty of easy stuff.

Strength Training Tips

There are usually two 40-minute strength and conditioning sessions per week with our IRONMAN 70.3 triathlon plans. Not everyone can fit them in around their busy lives, on top of their swimming, cycling and running, but it’s great if you can. These workouts can help improve your strength and flexibility, which leads to more efficient movement patterns and fewer injuries. We suggest you only do strength work in addition to at least two swims, two runs and two cycles per week, rather than instead of them.

Using A Half IRONMAN®️ 70.3®️ Training Plan

Our training plans are for athletes who don’t feel the need for a personal coach, but who still want the structure and planning of an expertly-written training program. Research has shown that you are twice as likely to reach your goals if you train with a structured plan.

For a beginner who has some recent background in fitness or sport, we suggest you give yourself at least 20 weeks to get fit and ready for an IRONMAN 70.3 triathlon. The sooner you start, the more time you have to build up your fitness gradually. Fitness adaptations take weeks and months to occur, rather than days.

The free 8 and 12-week training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts easier and ramps-up more gradually. Click here to browse our 8 to 48-week training plans (with email support).

Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout.

  • Zone 1 – Feels like “Easy/Recovery” – Heart rate 68-73% of max.
  • Zone 2 – Feels like “Steady/Endurance” – Heart rate 73-80% of max.
  • Zone 3 – Feels like “Mod. Hard/Tempo” – Heart rate 80-87% of max.
  • Zone 4 – Feels like “Hard/Threshold” – Heart rate 87-93% of max.
  • Zone 5 – Feels like “V. Hard/VO2 Max” – Heart rate 93-100% of max.

We also use some simple abbreviations to keep things easy to read:

  • Z1 to Z5 – Your training zone.
  • FS – Freestyle (also known as Front Crawl).
  • PULL – Freestyle with a pull-buoy between your thighs.
  • KICK – Kick with a float held out in front.
  • DRILL – Your preference of swim technique drill.
  • BUILD – Do each rep slightly faster than the previous.
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12-Week Beginner Half IRONMAN®️ 70.3®️ Plan

This plan is suitable for Beginner or time-limited athletes preparing for an IRONMAN 70.3 triathlon. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 1400 m/yards with rests, ride for 2 hrs and run for 60 mins – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

Average weekly training hours are 7:00 with the biggest week at 9:19 hours. This includes two swims, two rides, three runs and a 45-minute strength and conditioning session. There is usually one workout per day (sometimes two), with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt.

Week 1 - Build Phase 1 (6 hrs 16 mins)

Monday: Swim – Steady/Endurance (35 mins, 1400m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 Drill in Z2 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Main Set:
    • 1 x (200 Pull in Z2 + 25 secs rest),
    • 3 x (100 FS in Z3 + 25 sec rests),
    • 3 x (100 Pull in Z2 + 20 sec rests),
    • 2 x (100 FS in Z3 + 25 sec rests).
  • Warm Down:
    • 1 x (50 Choice in Z2 + 50 FS in Z2).

Tuesday: Bike – Hard/Threshold (38 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 3 x (5 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – V hard/VO2 Max (28 mins)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 6 mins in Z4 + 2 mins recovery in Z1-2,
    • 3 mins in low Z5 + 2 min recoveries in Z1.
  • Warm Down:
    • 5 mins easy jog in Z2.

Thursday: Swim – Hard/Threshold (35 mins, 1400 m/y) + Strength (45 mins, Adaption Phase)

  • Warm Up:
    • 1 x (50 Pull in Z2 + 50 Pull in Z2 + 15 secs rest),
    • 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest),
    • 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (300 FS in Z4 + 40 secs rest),
    • 1 x (200 Pull in Z4 + 40 secs rest),
    • 1 x (200 FS in Z4 + 40 secs rest),
    • 1 x (100 Pull in Z4 + 40 secs rest).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance (2 hrs) + Run – Steady/Endurance (15 mins)

  • Bike
    • All in Z2.
  • Run Off The Bike
    • Get off your bike and run steady in Z2.

Sunday: Run – Steady/Endurance (1 hr)

  • A steady run, mainly in Z1-Z2. You should be able to chat at this intensity. This is your long run for the week and it will progress in duration. They will gradually build your endurance.

Monday: Swim – Steady/Endurance (40 mins, 1600m/y)

  • Warm Up:
    • 1 x (100 FS Breathe every 3 in Z2 + 20 secs rest),
    • 1 x (100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest),
    • 1 x (100 FS Breathe every 5 in Z2 + 20 secs rest).
  • Main Set:
    • 2 x (200 FS in Z2 + 50 FS in Z4 + 20 sec rests),
    • 2 x (100 Pull in Z2 + 100 FS in Z3 + 20 sec rests),
    • 2 x (50 FS in Z2 + 50 FS in Z4 + 20 sec rests),
  • Warm Down:
    • 1 x (100 Choice in Z2).

Tuesday: Bike – Hard/Threshold (49 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (5 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 10 mins in Z2.

Wednesday: Run – V. Hard/VO2 Max (40 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 6 mins in Z4 + 2 mins recovery in Z1-2,
    • 2 x (3 mins in low Z5 + 2 min recoveries in Z1),
    • 2 x (90 secs in upper Z5 + 2 min recoveries in Z1-2).
  • Warm Down:
    • 5 mins easy jog in Z2.

Thursday: Swim – Hard/Threshold (40 mins, 1600m/y) + Strength – (45 mins, Adaption Phase)

  • Warm Up:
    • 1 x (100 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (50 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (100 FS in Z4 + 30 secs rest).
  • Main Set: Repeat 2 sets of 500 as below:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 1 x (50 Back in Z2 + 50 Breast in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Hard/Threshold (2hrs 20 mins) + Run Off The Bike – Steady/Endurance (20 mins)

  • Bike
    • Warm Up:
      • 55 mins in Z2.
    • Main Set:
      • 2 x (10 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).
    • Warm Down:
      • 59 mins in Z2.
  • Run:
    • Get off your bike and run steady in Z2

Sunday: Run – Steady/Endurance (1hr 10 mins)

  • A nice steady run, mainly in Z1-Z2.

Monday: Swim – Steady/Endurance (45 mins, 1800m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 2 x (100 Drill in Z2 + 15 sec rests),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Main Set:
    • 1 x (300 Pull in Z2 + 25 secs rest),
    • 4 x (100 FS in Z3 + 25 sec rests),
    • 3 x (100 Pull in Z2 + 20 sec rests),
    • 2 x (100 FS in Z3 + 25 sec rests).
  • Warm Down:
    • 2 x (50 Choice in Z2 + 50 FS in Z2).

Tuesday: Bike – Hard/Threshold (55 mins)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 8 x (3 mins in upper Z4 + 2 min recoveries in Z1-Z2).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – V. Hard/ VO2 Max (44 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 3 x (6 mins in Z4 + 2 min recoveries in Z1-Z2).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (45 mins, 1800m/y) + Strength (45 mins, Endurance Phase)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (50 FS in Z2 + 50 FS in Z3 + 20 secs rest),
    • 1 x (50 Pull in Z2 + 50 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (300 Pull in Z4 + 40 secs rest),
    • 1 x (200 FS in Z4 + 40 secs rest),
    • 2 x (100 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Hard/Threshold (2hrs 40 mins) + Run Off The Bike – 25 mins (Steady/Endurance)

  • Bike
    • Warm Up:
      • 1 hr in Z2.
    • Main Set:
      • 2 x (15 mins in upper Z3 to low Z4 + 3 min recoveries in Z2).
    • Warm Down:
      • 64 mins in Z2.
  • Run
    • Get off your bike and run steady in Z2

Sunday: Run – Steady/Endurance (1hr 20 mins)

  • A nice steady run, mainly in Z1-Z2.

Monday: Swim – Steady/Endurance (45 mins, 1800m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
    • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
    • 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (200 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2).

Tuesday: Bike – Hard/Threshold (43 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 9 mins in low Z4 + 60 secs recovery in Z1,
    • 7 mins in low Z4 + 60 secs recovery in Z1,
    • 5 mins in low Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Rest Day

Thursday: Run – Hard/Threshold (40 mins) + Strength: (45 mins, Endurance Phase)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 10 x (60 secs in Z4 + 60 secs in Z2).
  • Warm Down:
    • 5 mins in Z2.

Friday: Swim – Endurance/Tech (50 mins, 1800m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest),
    • 1 x (200 Pull in Z2 Breathe every 5 + 20 secs rest),
    • 1 x (100 FS in Z2 Breathe every 3 + 20 secs rest).
  • Main Set:
    • 4 x (100 Drill in Z2 + 100 FS in Z3 + 20 sec rests).
  • Warm Down:
    • 2 x (50 Back in Z2 + 50 Breast in Z2 + 15 sec rests),
    • 2 x (50 Pull in Z2 + 50 Drill in Z2 + 15 sec rests),
    • 1 x (200 FS in Z2).

Saturday: Bike – Steady/Endurance (60 mins)

  • Easy/steady Z2 ride today. Save your legs for next week.

Sunday: Run – Steady/Endurance (30 mins)

  • Nice steady run in Z1-Z2.

Monday: Strength (45 mins, Endurance Phase)

Tuesday: Bike – Mod. Hard/Tempo (56 mins)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 12 mins in upper Z3 + 2 mins recovery in Z1,
    • 8 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (58 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (4 mins in low Z4 + 60 secs recoveries in Z1),
    • 3 mins in Z2, 3 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – V. Hard/ VO2 Max (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 20 secs rest),
    • 2 x (50 Pull in Z2 + 50 Pull in Z4 + 20 sec rests).
  • Main Set:
    • 3 x (200 FS in Z3 + 20 sec rests),
    • 5 x (100 FS in Z4 + 30 sec rests),
    • 6 x (50 FS in Z5 + 20 sec rests).
  • Warm Down:
    • 1 x (50 FS in Z2 + 50 Back in Z2 + 15 secs rest),
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance (2hrs 45 mins) + Run Off The Bike – Steady/Endurance (1hr 10 mins)

  • Bike
    • All in Z2.
  • Run
    • Get off your bike and run steady in Z2

Sunday: Open Water Swim – Mod. Hard/ Tempo (40 mins, 1600m/y)

  • Warm Up:
    • 1 x (200 FS in Z2 + 30 secs rest).
  • Main Set:
    • 2 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests),
    • 2 x (600 FS in Z3 + 45 sec rests).
  • Warm Down:
    • 1 x (100 FS in Z2).

Monday: Stength (45 mins, Endurance Phase)

Tuesday: Bike – Mod. Hard/Tempo (61 mins)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 18 mins in upper Z3 + 2 mins recovery in Z1,
    • 13 mins in upper Z3 + 2 mins recovery in Z1,
    • 9 mins in upper Z3 + 2 mins recovery in Z1,
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (53 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 3 x (4mins in low Z4 + 60 sec recoveries in Z1),
    • 3 mins in Z2,
    • 3 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Steady/Endurance (55 mins, 2200m/y)

  • Warm Up:
    • 100 FS Breathe every 3 in Z2 + 20 secs rest)
    • 100 Pull in Z2 + 100 Drill in Z2 + 20 secs rest,
    • 100 FS Breathe every 5 in Z2 + 20 secs rest.
  • Main Set:
    • 2 x (300 FS in Z2 + 50 FS in Z4 + 15 sec rests),
    • 2 x (200 Pull in Z2 + 100 FS in Z3 + 15 sec rests),
    • 2 x (50 FS in Z2 + 50 FS in Z4 + 15 sec rests),
    • 100 Pull in Z2 + 50 FS in Z4.
  • Warm Down:
    • 1 x (150 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance (2 hrs 50 mins) + Run Off The Bike – Steady/Endurance (1hr 20 mins)

  • All in Z2.
  • Get off your bike and run steady in Z2

Sunday: Open Water Swim – Mod. Hard/Tempo (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (400 FS in Z2 + 30 secs rest).
  • Main Set:
    • 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests),
    • 1 x (1000 FS in Z3 + 60 secs rest).
  • Warm Down:
    • 1 x (400 FS in Z2).

Monday: Strength (45 mins, Endurance Phase)

Tuesday: Bike – Mod. Hard/Tempo (1hr 06 mins)

  • Warm Up:
    • 5 mins in mid Z2,
    • 4 mins in upper Z2,
    • 60 secs in low Z2.
  • Main Set:
    • 20 mins in upper Z3 + 2 mins recovery in Z1,
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 10 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/Threshold (58 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (4 mins in low Z4 + 60 secs recoveries in Z1),
    • 3 mins in Z2,
    • 3 x (4 mins in low Z4 + 60 sec recoveries in Z1).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Mod. Hard/Tempo  (1hr, 2400m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 2 x (100 Drill in Z2 + 15 sec rests),
    • 2 x (100 Pull in Z2 + 15 secs rest).
  • Main Set:
    • 1 x (400 Pull in Z2 + 25 secs rest),
    • 4 x (100 FS in Z3 + 25 sec rests),
    • 2 x (200 Pull in Z2 + 20 sec rests),
    • 2 x (200 FS in Z3 + 25 sec rests).
  • Warm Down:
    • 1 x (50 Back in Z2 + 50 Breast in Z2),
    • 2 x (50 Choice in Z2 + 50 FS in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance  (3hrs) + Run Off The Bike – Steady/Endurance (1hr 30 mins)

  • Bike
    • All in Z2.
  • Run
    • Get off your bike and run steady in Z2.

Sunday: Open Water Swim – Mod. Hard/Tempo (1 hr, 2400m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest).
  • Main Set:
    • 3 x (700 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (100 FS in Z2).

Monday: Strength (45 mins, Strength Phase)

Tuesday: Bike – Mod. Hard/ Tempo (46 mins)

  • Warm Up:
    • 5 mins in Z2.
  • Main Set:
    • 15 mins in upper Z3 + 2 mins recovery in Z1,
    • 10 mins in upper Z3 + 2 mins recovery in Z1,
    • 5 mins in upper Z3 + 2 mins recovery in Z1.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Swim – Steady/Endurance (55 mins, 2200m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
    • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (100 FS in Z2 + 200 Pull in Z2 + 20 secs rest),
    • 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest),
    • 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (200 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2).

Thursday: Run – Hard/Threshold (40 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 20 mins in Z4.
  • Warm Down:
    • 5 mins in Z2.

Friday: Rest Day

Saturday: Bike – Steady/Endurance (1hr 30mins) + Run Off The Bike – Steady/Endurance (45 mins)

  • Bike
    • Easy/steady Z2 ride today.
  • Run
    • Get off your bike and run steady in Z2

Sunday: Open Water Swim – Mod. Hard/Tempo (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (400 FS in Z2 + 30 secs rest).
  • Main Set:
    • 4 x (50 FS in Z5, Beach or Deep Water Starts + 30 sec rests),
    • 1 x (1000 FS in Z3 + 60 secs rest).
  • Warm Down:
    • 1 x (400 FS in Z2).

Monday: Strength – (45 mins, Strength phase)

Tuesday: Bike – Hard/Threshold (1hr 02 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 6 mins in Z4 + 2 mins recovery in Z2,
    • 7 mins in Z4 + 2 mins recovery in Z2,
    • 8 mins in Z4 + 2 mins recovery in Z2,
    • 7 mins in Z4 + 2 mins recovery in Z2,
    • 6 mins in Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – V. Hard/ VO2 Max (52 mins)

  • Warm Up:
    • 15 mins easy jog in Z2.
  • Main Set:
    • 4 x (90 secs in upper Z5 + 2 min recoveries in Z1-2),
    • 2 x (3 mins in lower Z5 + 2 min recoveries in Z1-Z2),
    • 6 mins in Z4 + 2 mins recovery in Z1-2.
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (1hr, 2400m/y)

  • Warm Up:
    • 1 x (150 FS in Z2 + 50 FS in Z4 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 FS in Z4 + 30 secs rest),
    • 1 x (50 FS in Z2 + 150 FS in Z4 + 30 secs rest),
    • 2 x (150 FS in Z4 + 30 sec rests).
  • Main Set: Repeat 2 sets of 500:
    • 1 x (100 FS in Z2 + 15 secs rest),
    • 1 x (100 FS in Z3 + 15 secs rest),
    • 1 x (100 FS in Z4 + 15 secs rest),
    • 1 x (100 FS in Z5 + 15 secs rest),
    • 1 x (100 Pull in Z2 + 15 secs rest).
  • Warm Down:
    • 100 Kick in Z2 + 100 FS in Z2 + 15 secs rest,
    • 1 x (200 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance (2 hrs 15 mins) + Run off The Bike –  Steady/Endurance (1 hr 40 mins)

  • Bike
    • All in Z2.
  • Run
  • Get off your bike and run steady in Z2

Sunday: Open Water Swim – Mod. Hard/Tempo (1hr 05 mins, 2600 m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest).
  • Main Set:
    • 3 x (700 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (300 FS in Z2).

Monday: Strength (45 mins, Strength phase)

Tuesday: Bike – Hard/Threshold (50 mins)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 5 x (5 mins in Z4 + 2 min recoveries in Z2).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – V. Hard/ VO2 Max (43 mins)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 7 x (2 mins in Z5 + 2 min recoveries in Z2).
  • Warm Down:
    • 5 mins in Z2.

Thursday: Swim – Hard/Threshold (1hr 05 mins, 2600m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest).
  • Main Set:
    • 1 x (400 FS in Z4 + 40 secs rest),
    • 1 x (400 Pull in Z4 + 40 secs rest),
    • 2 x (200 FS in Z4 + 40 sec rests),
    • 2 x (200 Pull in Z4 + 40 sec rests).
  • Warm Down:
    • 1 x (100 Pull in Z2 + 100 FS in Z2).

Friday: Rest Day

Saturday: Bike – Steady/Endurance (2 hrs) + Run off The Bike – Mod. Hard/Tempo (1 hr)

  • All in Z2.
    • Do 10 mins in upper Z2 to low Z3.
    • Then settle in to a steady Z2 pace for the remainder.

Sunday: Open Water Swim – Mod. Hard/Tempo (1hr 10 mins, 2800m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest).
  • Main Set:
    • 3 x (800 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (200 FS in Z2).

Monday: Rest Day

  • This week is the start of your gradual taper.

Tuesday: Bike – Hard/Threshold (42 mins 30 secs)

  • Warm Up:
    • 10 mins in Z2.
  • Main Set:
    • 4 mins in low Z4 + 30 secs recovery in Z1,
    • 5 mins in low Z4 + 30 secs recovery in Z1,
    • 6 mins in low Z4 + 2 mins recovery in Z1,
    • 5 mins in low Z4 + 30 secs recovery in Z1,
    • 4 mins in low Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – V. Hard/ VO2 Max (40 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 3 x (3 mins in Z5 + 2 min recoveries in Z2).
  • Warm Down:
    • 10 mins in Z2.

Thursday: Swim – Mod. Hard/Tempo (50 mins, 1900m/y)

  • Warm Up:
    • 1 x (300 FS in Z2 + 30 secs rest).
  • Main Set:
    • 1 x (1500 FS in Z3 + 60 secs rest).
  • Warm Down:
    • 1 x (100 Choice in Z2).

Friday: Rest Day

Saturday: Bike – Mod. Hard/Tempo (1 hr 30 mins) + Run off The Bike – Mod. Hard/Steady (40 mins)

  • Bike
    • Warm Up:
      • 30 mins in Z2.
    • Main Set:
      • 2 x (20 mins in low to mid Z3 + 3 min recoveries in Z2).
    • Warm Down:
      • 14 mins in Z2.
  • Run
    • Straight after your ride, grab your running shoes and run for 15 mins all in Z3.
    • Then ease down into Z2 for 25 mins.

Sunday: Open Water Swim- Mod. Hard/Tempo (55 mins, 2200m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 10 secs rest),
    • 1 x (100 Drill in Z2 + 10 secs rest).
  • Main Set:
    • 2 x (800 FS in Z3 + 40 sec rests).
  • Warm Down:
    • 1 x (400 FS in Z2).

Monday: Rest Day

  • This week you will maintain your fitness and eliminate any traces of fatigue. It’s a good time to double-check your race day logistics and strategies.

Tuesday: Bike – Hard/Threshold (35 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 4 x (3 mins in Z4 + 60 sec recoveries in Z1 to Z2).
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Run – Hard/ Threshold (30 mins)

  • Warm Up:
    • 15 mins in Z2.
  • Main Set:
    • 10 mins in low Z4.
  • Warm Down:
    • 5 mins in Z2.

Wednesday: Swim – Steady/Recovery (50 mins, 2000m/y)

  • Warm Up:
    • 1 x (100 FS in Z2 + 100 Drill in Z2 + 15 secs rest),
    • 2 x (50 Breast in Z2 + 50 Back in Z2 + 15 sec rests).
  • Main Set:
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest),
    • 1 x (200 FS in Z2 + 300 Pull in Z2 + 30 secs rest),
    • 1 x (300 FS in Z2 + 200 Pull in Z2 + 30 secs rest),
    • 1 x (100 FS in Z2 + 100 Pull in Z2 + 20 secs rest).
  • Warm Down:
    • 1 x (200 Choice in Z2)

Thursday: Run – Steady (25 mins)

  • Nice easy run in Z2, preferably at race venue. If your race is on Saturday, take Friday as a rest day. And replace today’s run with Friday’s workouts.

Friday: Bike – Steady (30 mins) + Open Water Swim – Steady/Endurance (35 mins, 1500m/y)

  • Bike
    • Ride on your race day bike, all in Z2. Preferably on the race route. Just to check your bike is working ok and to get a feel for the route.
  • Swim
    • Easy/steady swim in Z2. Preferably at the race destination. Just to get a feel for the conditions.

Saturday: Race Day

Sunday: Race Day

 

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12-Week Intermediate Half IRONMAN®️ 70.3®️ Plan

This short training plan is suitable for Intermediate triathletes, who want to maximize potential at IRONMAN 70.3 while balancing life and training. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2000 m/yards with rests, ride for 2 hrs 30 mins and run for 75 mins – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

Average weekly training hours are 8:33 with the biggest week at 10:48 hours. This includes two swims, two to three rides, three runs and a 45-minute strength and conditioning session. There are one or two workouts per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt.

12-Week Advanced Half IRONMAN®️ 70.3®️ Plan

This short training plan is suitable for Advanced amateur triathletes, aiming to achieve peak fitness for IRONMAN 70.3 triathlon. With just 12 weeks to go until event-day, this plan assumes you are currently able to swim 2200 m/yards with rests, ride for 2 hrs 40 mins and run for 90 mins – but not all on the same day. The plan builds up to race day and helps improve your fitness and confidence for your target event.

Average weekly training hours are 10:13 with the biggest week at 13:42 hours. This includes three swims, three rides, three to five runs and a 45-minute strength and conditioning session. There are one or two workouts per day, with one day off each week. Every fourth week is an active recovery week, with less training, to help your body recover and adapt.

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About Phil Mosley (Coach & Founder)
About Phil Mosley (Coach & Founder)

Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications (below). He founded MyProCoach in 2010 to to offer the world’s most comprehensive range of online training plans, all designed to help you enjoy the same success that my athletes and I have, while still making sure you have quality time for your family, friends and career (read 190+ detailed reviews here).

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