Aiming for a 70.3 PR? Here’s Your Training Plan

This 70.3 intermediate training plan is designed to help athletes improve on their times. We suggest a few years of race experience and a solid aerobic base before executing this plan.

Meet Your Coach

Marilyn Chychota is a high-performance coach who’s been in the sport since 1999. She’s worked with a broad range of triathletes, from beginners to professionals—sending athletes to world championships in iron-distance, 70.3, USAT short-course, and XTERRA. Her own athletic resume includes professional competition in three different sports: equestrian show jumping, cycling, and triathlon. Chychota became a professional triathlete in 2003, racing to podium positions at Ironman events around the world, including a win at Ironman Malaysia in 2004.

Want to transform your triathlon knowledge, training, and performance? Check out 10 Weeks to Your Best 70.3—a complete training program led by top endurance coach Jim Vance—free with Outside+ membership!

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– How Long Does It Take To Recover From A 70.3?
– Early Season Swim Workouts For Improving Race Pace
– 4 Swim Sets For 70.3 Training
– How to Build the Ideal 70.3 Training Week

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70.3 Intermediate Training Plan

Week 1: Base – Total Hours: 8:45

Monday

Swim: 45min., Aerobic pulling
MS: 4 x 500 w/15 SR as
1 – Swim
2 – Small paddles only
3 – Buoy and band only fast turnover
4 – Swim as every 6th lap over kick
+++
15min. core strength

Tuesday

Bike: 60min., Strength
MS: 4 x (3:00 SE/2:00 easy)
+++
30min. EZ running

Wednesday

Swim: 45min., Speed Variables
MS: 8 x 25 Variable paces w/ 10 SR
500 Pull steady build
8 x 25 Variable paces w/ 10 SR
+++
Bike: 45min total, easy gear
MS: 2:00 at 90 rpm, 1:30 at 95 rpm, 1:00 at 100 rpm, :45 at 105 rpm then back up to 2:00

Thursday

Run: 45min, Hill reps as 10 x :20
+++
15min. core strength

Friday

Swim: 45min, Threshold
MS: 300 Buoy only
4 x 50 Build 10 SR
10 x 100 Steady with medium-strong effort 15 SR

Saturday

Bike: 2 hrs., Endurance easy

Sunday

Run: 1hr., Endurance

Week 2: Build Base – Total Hours: 9:30

Monday

Swim: 45min, Aerobic
MS: 600 as 150 free/50 kick 15 SR
600 as 50 build sight x 8 strokes/50 easy
600 as pull neg. split 15 SR
600 as fins neg. split 15 SR
+++
15min. core strength

Tuesday

Bike: 60min, Strength
MS: 5 x (4min. SE/ 2min. easy)
+++
30min. Easy running

Wednesday

Swim: 45min., Speed development
MS: 2 x (12 x 25 fast 10 SR, 100 kick fast)
400 pull buoy
+++
Bike: 60min. total
MS: 2 x (
5min. at 95 rpm
4min. at 105 rpm
3min. at 110 rpm
2min. at 115 rpm
5min. at 95 rpm
1min. at 120 rpm
5min. choice rpm)

Thursday

Run: 45min., Hill reps as 8 x 1min
+++
15min. core strength

Friday

Swim: 45min., Threshold
MS: 10 x 50 descend 1-5, 6-10 10 SR
100 easy
10 x 50 strong effort 10 SR

Saturday

Bike: 2:30, Endurance easy

Sunday

Run: 1hr., Endurance

Week 3: Build Base – Total Hours: 11:15

Monday

Swim: 60min,., Aerobic pulling
MS: 3x 800 Pull 30 SR
+++
15min. core strength

Tuesday

Bike: 75min., Strength
MS: 6 x (5min. SE /2min. easy)
+++
Run: 30min. Easy

Wednesday

Swim 60min. Speed
MS: 3 x (8 x 25 fast free 10 SR
500 steady pull 20 SR)
+++
Bike: 60min., Low resistance
MS: 3 x (
5min. at 90 rpm, 4min. at 95 rpm
3min. at 100 rpm, 2min. at 105 rpm
1min. at 110 rpm)

Thursday

Run: 50min., Strength
MS: 12 x 30sec. uphill reps
+++
15min. core strength

Friday

Swim: 50min Threshold
MS: 20 x 100 Steady, medium-strong effort 15 SR

Saturday

Bike: 3hrs., Endurance easy

Sunday

Run: 1:20, Endurance

Week 4: Build Base – Total Hours: 11:50

Monday

Swim: 60min., Aerobic
MS: 1,000 start easy, build to hard (note time)
50 easy and relaxed
1,000 faster than the first one (note change in effort)
+++
15min. core strength

Tuesday

Bike: 75min., Strength
MS: 6 x 5min. SE/2min. easy
+++
Run: 30min. easy

Wednesday

Swim: 45min. Speed
4 x 25 build to fast @ :30
3 x 50 descend 1-3 @ :60
2 x 75 as 25 sprint/50 steady 15 SR
100 fast, right into 100 steady
– repeat back down to 25s
+++
Bike: 60min., Low resistance
MS: 3x (5min. at 90 rpm
4min. at 95 rpm, 3min. at 100 rpm
2min. at 105 rpm, 1min. at 110 rpm)

Thursday

Run: 50min., Strength
MS: 10 x 1min. uphill
+++
15min. core strength

Friday

Swim: 60min., Threshold
MS: 2 x (
3 x 100 moderate
drop 5 sec. from above interval
2 x 100 mod. hard
drop another 5 sec.
1 x 100 race pace
2 x (1 x 100 at moderate
2 x 100 at mod. hard
3 x 100 at race pace)

Saturday

Bike 3:30, Endurance easy

Sunday

Run: 1:30, Endurance

Week 5: Recovery + Testing – Total Hours: 5:15

Monday

Swim: 30min., Aerobic continuous swim

Tuesday

Bike: 45min., Active recovery
+++
Run: 30min. easy jog

Wednesday

Rest

Thursday

Run: 45min. Easy

Friday

Swim: 45min, Swim test
MS: 15min. best possible distance

Saturday

Bike: 60min., FTP Test

Sunday

Run 45′, Run Test
Include: 30′ best possible distance

Week 6: Build – Total Hours: 13:00

Monday

Swim: 65min. Endurance
800 pull steady (paddles/buoy/band)
600, 500, 400, 300, 200, 200
#1, #3, #5 pull strong
#2, #4, #6 swim steady
+++
15min. core strength
+++
Run: 20min. easy

Tuesday

Brick 1:45 total
Bike 1:15
MS: 8 x (15sec. max rpm/45sec. easy)
2min. easy
4 x (5min, SE 50-65 rpm
4min. 100 rpm
1min easy)
Run off the bike: 30min. Speed
MS: 7 x 45sec. fast/ 15sec easy

Wednesday

Swim: 60min., Speed
MS 5 x (25 fast/50 easy 15 SR
50 fast/25 easy 15 SR
75 fast 15 SR, 75 easy 15 SR
200 easy)
+++
Bike: 90min., Aerobic
MS: 30min. aero tempo 80-85 rpm

Thursday

Run 60min., Tempo
MS: 8min. tempo/ 2min. easy
6min. tempo/ 2min. easy
4min. tempo/ 1min. easy
8min. tempo
+++
15min. core strength

Friday

Swim: 60min., Threshold
MS: 3 x 200 at 80% 10 SR
50 easy back
3 x 200 at 85% 10 SR
50 easy kick
3 x 200 at 90% 10 SR

Saturday

Brick: 3:10 total, Tempo
MS: 3 x 12min, aero 80-91 rpm/3min. easy
Run off the bike: 10min. easy

Sunday

Run: 1:40 Endurance

Week 7: Build – Total Hours: 14:25

Monday

Swim: 75min., Endurance
MS: 1500 pull (paddles/bouy/band)
100 easy
2 x 800 (buoy/band), 100 easy kick between 200s
Build x 200
+++
15min. core strength
+++
Run: 20min easy

Tuesday

Brick: 1:45 total, Strength
Bike: 75min.
MS: 4 x 6min. big gear, strong/4min. easy 55-65 rpm
Run off the bike: 30min.
MS: 5 x 1min fast/30sec. easy
5 x 90sec. fast/30sec. easy
5 x 2min. fast/30sec. easy

Wednesday

Swim: 60min., Speed
MS: 6 x 100 as
#1 & 4 – 50 fast/ 50 easy
#2 & 5 – 50 easy/ 50 fast
#3 & 6 – All fast
+++
Bike: 90min., Tempo
MS: 45min. aero tempo

Thursday

Run: 75min., Tempo
MS: 10min. tempo/ 2min. easy
8min. tempo/ 2min. easy
7min. tempo/ 1min. easy
6min. tempo
+++
15min. core strength

Friday

Swim: 60min., Threshold
MS: 20 x 100 best possible avg. pace 10 SR
Record time, heart rate

Saturday

Bike: 4hrs., Tempo
MS: 5 x 15min. tempo in race position, 80-90rpm/ 5min. easy

Sunday

Run: 1:50 Endurance

Week 8: Build – Total Hours: 15:30

Monday

Swim: 80min., Endurance
MS: 4 x 800 Pull (buoy/ band/ paddles)
Focus on keeping same stroke raet/time for all 15 SR
+++
15min. core strength
+++
Run: 20min. easy

Tuesday

Bike: 90min., RPM work
MS: 6 x (6min. 60-65 rpm/4min. 90+ rpm)
+++
Run: 30min., Fartlek
3x (30sec. fast/30sec. easy
– increase x 15sec. fast and easy to 90sec.
– repeat back down to 30sec.)

Wednesday

Swim: 60min.,Speed
MS: 10 x 75 fast 15 SR
200 easy buoy only
10 x 50 dive start fast on 30 SR
+++
Bike: 90min., Tempo
MS: 60min. tempo effort aero 80-90rpm

Thursday

Run: 80min., Tempo
MS: 4 x 12min. tempo/3min. easy
+++
15min. core strength

Friday

Swim: 75min., Threshold
MS: 8 x 50 descend 1-4 on 10 SR
10 x 100 threshold effort 10 SR
200 easy
400 time trial
8 x 100 pull strong 15 SR

Saturday

Brick 4:15 total, Tempo
Bike: 4hrs.
MS: 3 x 25min. tempo in race position/5min. easy 80-90rpm
Run off the bike: 15min. easy

Sunday

Run: 2hrs., Endurance

Week 9: Threshold /Race Specific – Total Hours: 14:25

Monday

Swim: 90min., Aerobic
MS: 1,000 start easy, build to hard (note time)
50 easy and relaxed
1,000 faster than the first one (note change in effort)
+++
15min. core strength

Tuesday

Bike: 75min., Threshold
MS: 3 x (
4min. best effort 60-65 rpm/4min. easy
4min. best effort 85-95 rpm/4min. easy)
+++
Run: 50min., Speed
MS: 7 x 90sec. hard (<95% max)/ 1min. easy

Wednesday

Swim: 60min. Speed
MS: 5 x 300 steady with 5 SR
100 at or slightly above race pace
50 Back
+++
Bike: 90min.
MS: 60min. steady aero, 80-90 rpm

Thursday

Run: 75min., Threshold
MS: 8 x 3min. threshold/ 90sec. easy
+++
15min. core strength

Friday

Swim: 60min., Aerobic
3 x 600 #1 swim, #2 pull, #3 swim 15 SR
8 x 200 at target race pace on 10 SR
10 x 50 alternating 1 easy/ 1 fast 15 SR

Saturday

Brick: Total: 4hrs. Speed endurance
Bike: 3:40
MS: 4 x 6min. above race/ 3min. easy
5-10min. easy
2 x (30sec. race effort aero/10min. easy)
Run off the bike: 20min.
MS: 10min. easy, 10min. build

Sunday

Run: 90min., Race specific
MS: 2 x (16min. at race pace/4min. easy)

Week 10: Threshold/ Race Specific – Total Hours: 14:40

Monday

Swim: 75min., Endurance
500, 400, 300, 200, 100
Pull 100, 200, 300, 400
Kick 300, 200, 100
All 10 SR
+++
15min. core strength

Tuesday

Bike: 80min., Threshold
MS: 3 x (
6min. hard 60-65rpms/4min. easy
6min. hard 85-95 rpms/4min. easy)
+++
Run: 50min.
MS: 10 x (90sec. hard (<95% max)/1min. easy)

Wednesday

Swim: 60min. Threshold
MS: 16 x 25 sprint 20 SR
200 easy pull
8 x 50 as 1 sprint/1 easy 30 SR
+++
Bike: 90min., Tempo
MS: 60min. race effort aero, 80-90 rpm

Thursday

Run: 75min., Threshold
MS: 7 x (4min. at threshold (10K pace),
90sec. easy)
+++
15min. core strength

Friday

Swim: 30-40min, Endurance
MS: 2000 continuous, build each 500
Overkick and sight every 6th lap

Saturday

Brick: Total: 4:20, Race specific
Bike: 4hrs.
MS: 3 x (8min. above race/3min. easy)
5-10min. easy
All aero 80-90 rpm:
2 x (30min. race effort/10min. easy)
Run off the bike: 20min.
MS: 10min. easy, 10min. build

Sunday

Run: 2hrs., Endurance aerobic

Week 11: Threshold/ Race Specific – Total Hours: 14:20

Monday

Swim: 90min., Strength
MS: 15 x 200 pull (band/buoy/paddles) 15 SR
+++
15min. core strength

Tuesday

Bike: 90min., Threshold
MS:2 x (
8min. best effort 60-65 rpms/4min. easy
8min. best effort 85-95 rpms/4min. easy)
+++
Run: 50min., Fartlek
12 x (90sec. hard effort (<95% effort)/ 1min easy)

Wednesday

Swim: 60min.
MS: 2 x (
6 x 50 MAX effort SPRINT 30 SR
400 pull
50 easy kick)
+++
Bike: 90min., including
60min. steady aero 80-90rpm

Thursday

Run: 75min., Threshold
MS: 10 x (
3min. at threshold 10K effort/90sec. easy)
+++
15min. core strength

Friday

Swim: 60min., Threshold
MS: 2 x (
3 x 100 moderate
2 x 100 mod hard, 5sec. faster than previous 100’s
1 x 100 5sec. faster than previous 100’s – should be race pace
Back up to 3×100 using same paces

Saturday

Brick: Total: 4hrs.
Bike: 3hrs.
MS: 6 x aero 80-90 rpms
(15min. tempo/5min. easy)
Run off the bike: 60min.
MS: 10 x (3min. race effort/90sec. easy)

Sunday

Run: 75min., Aerobic

Week 12: Recovery – Total Hours: 5:35

Monday

Swim: 50min., Recovery
2 x 400, 2 x 300
2 x 200, 2 x 100 as: swim easy, pull

Tuesday

Bike: 60min., Recovery spin
Super easy, flat ride
+++
Run: 30min., easy

Wednesday

Swim: 40min., Recovery
2 x (200 swim
200 kick
200 buoy
200 drill/nonfree
4 x 50 descend 1-4 10 SR

Thursday

REST

Friday

Swim: 45min., Swim test
400 choice
4 x 50 build within each 10 SR
2 x 100 strong 15 SR
15min. best possible effort
Compare to week 5

Saturday

Bike: 60min.
FTP test

Sunday

Run: 60min., Run test
15min. warm-up
2 x (1min,. strong pick ups/1min. easy)
30 min. best possible effort
Compare to week 5

Week 13: Sharpen – Total Hours: 12:50

Monday

Swim: 60min., Race specific
MS: 3 x (5 x 100 at race pace 10 SR)

Tuesday

Bike: 75min., Threshold
MS: 6min. hard 50-60 rpm/4min. easy
6min. hard 80-100 rpm/4min. easy
6min. hard race rpm/4min. easy
+++
Run: 50min.
including 6 x (5min. 10K pace/2min. easy)

Wednesday

Swim: 60min. Threshold
4 x 300 descend 1-4
20 x 50 race effort on 5 SR
alternating: 5 swim, 5 pull
+++
Bike: 75min.
MS: 60min. steady aero

Thursday

Run: 60min., Tempo
MS: 2 x (
10min. tempo
10min. threshold
2min. fast
4min. easy)

Friday

Swim: 60min., Endurance
3,000 continuous

Saturday

Brick: Total: 4hrs.,
Bike: 3hrs., Endurance
2 x (15min. TT/ 5min. easy
aero 90-95 rpm, race position)
+++
Run: 60min.,
MS: 4 x (6min. 10K pace/2min. easy)

Sunday

Run: 90min., Aerobic

Week 14: Sharpen – Total Hours: 11:50

Monday

Swim: 60min., Race specific
MS: 800 build by 200
8 x 25 FAST 10 SR
15 x 100 slightly above race pace 10 SR

Tuesday

Bike: 75min., Threshold
16min. hard 50-60 rpm/4min. easy
16min. hard 80-100 rpm/4min. easy
+++
Run: 50min., Speed
MS: 15 x (1min. fast/1min. easy)

Wednesday

Swim: 60min., Race specific
MS: 20 x 50 at Target race effort on 5 SR
+++
Bike: 75min.
MS: 60min. steady aero effort

Thursday

Run 60min., Threshold
MS: 2 x (5K TT effort/5min. recovery)

Friday

Swim: 60min., Swim test
200 warm up
1500 TT (record time)
100 easy

Saturday

Brick: Total: 3:15 hours
Bike: 2:30
MS: 12 x (5min. hard aero, 80-100 rpm/1min. easy)
+++
Run: 45min.
MS: 6 x (4min. 10K to 5K effort/2min. easy)

Sunday

Run: 75min., Aerobic

Week 15: Sharpen – Total Hours: 9:20

Monday

Swim: 50min., Race specific
MS: 8 x 50 steady 10 SR
20 x 100 even race pace 10 SR

Tuesday

Bike: 60min., Threshold
MS: 20min. best effort
+++
Run: 40min.
MS: 7 x (1min. fast/1min. easy)

Wednesday

Swim: 60min., Aerobic
5 x 600 as 1 swim/1 pull steady 15 SR
+++
Bike: 75min.
MS: 60min, steady aero effort

Thursday

Run: 50min., Threshold
MS: 6 x (4min. at 10K effort/2min. easy)

Friday

Swim: 45min., Aerobic
10 x 200 descend 1-5, 6-10 15 SR

Saturday

Brick: Total: 2hrs.
Bike: 1:30hrs., Race specific
MS: 5 x (4min. aero hard 80-100 rpm
2min. easy)
+++
Run: 30min.
MS: 12min. race effort

Sunday

Run: 60min., Aerobic

Week 16: Race Week Taper – Total Hours: 3:05

Monday

Swim: 40min., Race prep
MS: 6 x 25 fast 10 SR
8 x 50 descend 1-4, 5-8 15 SR
5 x 100 target race pace 10 SR

Tuesday

Bike: 60min.,
MS: 3 x (
6min. at race effort/ 2min. easy)
+++
Run: 30min.
MS: 5 x (1min. fast/1min. easy)

Wednesday

Run: 40min.
Race day warmup
First mile race simulation
5 x 20sec. strides, easy walk between

Thursday

Rest Day

Friday

Swim: 15min., On-course swim
+++
Bike: 60min.
20min. easy
1 x 3min. build 72 to 95 rpm easy /3min. easy
1 x 3min. build to race effort/3min. easy
2 x (1min. hard/2min. easy)

Saturday

Race Day

Sunday

Celebrate the fact that you finished this 70.3 intermediate training plan (and hopefully earned a PR!)