70.3 Triathlon Training Plan: A Time-Efficient Program

Published January 24, 2019 04:42PM

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 schedule 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

Tuesday
Swim: 1500 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Power Intervals: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run 35
WU: Run 5 minutes @ moderate aerobic intensity
MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Brick Workout: 1 hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 30 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Week 2

Tuesday
Swim Base: 1600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Power Intervals: 1:10
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 75 minutes
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Brick Workout: 80 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1700 yards
WU: 250 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Foundation Run: 45 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 3

Tuesday
Swim Base: 1700 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Power Intervals: 70 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run: 40 minutes
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 40 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Brick Workout: 80 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 30 Minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 2×20
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 1800 yards
WU: 300 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 55 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

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.

Tuesday
Swim Base: 1300 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
CD: 300 @ low aerobic intensity

Bike Intervals: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 20-second sprints in a high gear with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Fartlek Run 35
WU: Run 5 minutes @ moderate aerobic intensity
MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down)
CD: Run 5 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1 hour
WU: 10 minutes @ moderate aerobic intensity
MS: 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 2×20
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Swim Fartlek + Sprint: 1400 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 150 (50 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Brick Workout: 55 minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 5

Tuesday
Swim Base: 1825 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
9 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Short Hill Climbs
WU: 10 minutes @ moderate aerobic intensity
MS: 8 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Speed Intervals: 11×30
WU: 10 minutes @ low aerobic intensity
MS: 11 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 80 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 75 minutes
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Swim Fartlek + Sprint: 1800 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 2 hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 4×20
MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 1900 Yards
WU: 350 @ low aerobic intensity
MS: 1,200 @ moderate aerobic intensity
CD: 350 @ low aerobic intensity

Foundation Run: 1 hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 6

Tuesday
Swim Base: 1850 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
10 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Short Hill Climbs: 70 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Speed Intervals: 12×30
WU: 10 minutes @ low aerobic intensity
MS: 12 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 50 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 6×20
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Friday
Foundation Bike: 75 Minutes
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Swim Fartlek + Spring: 1800 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2050 Yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
WU: 200 @ low aerobic intensity
MS: 1,650 @ maximum intensity
CD: 200 @ low aerobic intensity

Foundation Run: 45 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 7

Tuesday
Swim Base: 1875 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
11 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Short Hill Climbs: 80 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 11 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Speed Intervals: 13×30
WU: 10 minutes @ low aerobic intensity
MS: 13 x 30 seconds with 2-minute active recoveries
CD: 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 90 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1900 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 150 (50 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 2:15
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 6×20
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2000 yards
WU: 250 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 65 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 45 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 8

Tuesday
Swim Base: 1625 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
9 x 25 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Wednesday
Speed Intervals: 47 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 9 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Swim Fartlek + Sprint: 1600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 8 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10
CD: 300 @ low aerobic intensity

Saturday
Brick Workout: 80 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity

Sunday
Swim Base: 1600 yards
WU: 300 @ low aerobic intensity
MS: 1,000 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Foundation Run: 45 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

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.

Tuesday
Swim Base + Lactate: 2175 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
7 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Long Hill Climbs: 70 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 55 minutes
MS: Bike 45 minutes @ moderate aerobic intensity
Run 10 minutes @ threshold intensity

Friday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 2:30
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 35 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 15 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 6×20
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2100 yards
WU: 300 @ low aerobic intensity
MS: 1,500 @ moderate aerobic intensity
CD: 300 @ low aerobic intensity

Long run: 70 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 10

Tuesday
Swim Base + Lactate: 2250 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
8 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Lactate Intervals: 80 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 5 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lacate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 18 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 55 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Friday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:30
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Brick Workout: 1:45
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2200 yards
WU: 200 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Foundation Run: 50 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 11

Tuesday
Swim Base + Lactate: 2325 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
9 x 75 @ VO2max intensity, RI=0:45
6 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Long Hill Climbs: 80 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 6 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 20 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 40 minutes
WU: Run 10 minutes @ low aerobic intensity
MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1 hour
MS: Bike 45 minutes @ moderate aerobic intensity
Run 15 minutes @ threshold intensity

Friday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:20
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 6×20
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2150 yards
This is a swim time trial workout. Swim the maximum-intensity segment as though it were a race.
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Long Run: 80 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 12

Tuesday
Swim Base + Lactate: 1825 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 100 @ moderate aerobic intensity, RI=0:05
7 x 75 @ VO2max intensity, RI=0:45
CD: 300 @ low aerobic intensity

Bike Lactate Intervals: 75 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals: 16×30
WU: Run 10 minutes @ low aerobic intensity
MS: 16 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 45 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 25 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 2×20
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 200 @ threshold intensity, RI=0:45
CD: 300 @ low aerobic intensity

Saturday
Recovery Bike: 20 minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Sprint Triathlon
If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial of this format on your own instead.
WU: Swim 800
MS: Bike 12 miles
CD: Run 3 miles

Week 13

Tuesday
Swim Base + Lactate: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 6 x 100 @ moderate aerobic intensity, RI=0:05
5 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Wednesday
Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 3 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 80 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 20 minutes @ threshold intensity

Friday
Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 300 @ threshold intensity, RI=1:00
4 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 3 hours
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2300 yards
WU: 250 @ low aerobic intensity
MS: 1,800 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 90 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 14

Tuesday
Swim Base + Lactate: 2300 Yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Bike Lactate Intervals: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 7 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 30 minutes (including warm-up and cool-down)
CD: 10 minutes @ moderate aerobic intensity

Wednesday
Run Lactate Intervals
WU: Run 10 minutes @ low aerobic intensity
MS: 4 x 3 minutes @ VO2max intensity with 3-minute active recoveries @ low aerobic intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Long Bike: 2 hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 1 hour
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 40 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Friday
Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 300 @ threshold intensity, RI=0:45
4 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Saturday
Brick Workout: 2:15
WU: Bike 1 hour and 30 minutes@ moderate aerobic intensity
MS: Run 45 minutes @ threshold intensity

Sunday
Swim Base: 2400 yards
WU: 200 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Foundation Run: 55 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 35 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

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.

Tuesday
Swim Base + Lactate: 2400 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
7 x 100 @ VO2max intensity, RI=1:00
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Bike: 75 minutes
WU: 19 minutes @ moderate aerobic intensity
MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity

Wednesday
Tempo Run
WU: Run 10 minutes @ low aerobic intensity
MS: Run 22 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 90 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Long Bike: 2 hours
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 40 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2,100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 300 @ threshold intensity, RI=0:30
4 x 25 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 3:15
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 55 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Sunday
Swim Base: 2500 yards
WU: 250 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 250 @ low aerobic intensity

Long Run: 1:40
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 16

Tuesday
Swim Base + Lactate: 1800 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 4 x 100 @ moderate aerobic intensity, RI=0:05
6 x 100 @ VO2max intensity, RI=1:00
CD: 300 @ low aerobic intensity

Tempo Bike: 70 minutes
WU: 22 minutes @ moderate aerobic intensity
MS: 26 minutes @ threshold intensity
CD: 22 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 40 minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 20 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 75 minutes
WU: 10 minutes @ moderate aerobic pace
MS: 55 minutes @ moderate aerobic pace
CD: 10 minutes @ moderate aerobic pace

Foundation Run: 50 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 2×20
MS: Run 2 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 5 x 200 @ threshold intensity, RI=0:45

Saturday
Recovery Bike: 20 minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Olympic-Distance Triathlon
If you can’t find an Olympic-distance triathlon to participate in today, do an Olympic-distance triathlon time trial of this format on your own instead.
WU: Swim 1.5 km
MS: Bike 40 km
CD: Run 10 km

Week 17

Tuesday
Swim Base + Lactate: 2600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=1:15
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Bike: 80 minutes
WU: 26 minutes @ moderate aerobic intensity
MS: 28 minutes @ threshold intensity
CD: 26 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 42 minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 22 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes@ moderate aerobic intensity
MS: Run 20 minutes @ threshold intensity

Friday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2100 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 400 @ threshold intensity, RI=1:15
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 3:30
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 4×20
MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2800 yards
WU: 200 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Long Run: 1:50
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 18

Tempo Bike: 80 minutes
WU: 26 minutes @ moderate aerobic intensity
MS: 28 minutes @ threshold intensity
CD: 26 minutes @ moderate aerobic intensity

Wednesday
Tempo Run
WU: Run 10 minutes @ low aerobic intensity
MS: Run 22 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 1:35
WU: Bike 1 hour and 15 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ threshold intensity

Friday
Foundation Bike: 1:45
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2400 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 400 @ threshold intensity, RI=1:15
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 3:30
WU: 10 minutes @ moderate aerobic intensity
MS: 3 hours and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 40 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 20 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 4×20
MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2800 yards
WU: 200 @ low aerobic intensity
MS: 2,400 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Long Run: 1:50
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 1 hour and 30 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

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.

Tuesday
Swim Base + Lactate: 2600 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 7 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=0:45
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Tempo Bike: 90 minutes
WU: 24 minutes @ moderate aerobic intensity
MS: 2 x 16 minutes @ threshold intensity with 10 minutes active recovery
CD: 24 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 46 minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 26 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Brick Workout: 90 minutes
WU: Bike 1 hour @ moderate aerobic intensity
MS: Run 30 minutes @ threshold intensity

Friday
Foundation Bike: 90 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 1 hour and 10 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Swim Threshold + Sprint: 2400 yards
WU: 300 @ low aerobic intensity
8 x 25 drills, RI=0:10
MS: 3 x 400 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
8 x 25 kick, RI=0:15
CD: 300 @ low aerobic intensity

Saturday
Long Bike: 2:45
WU: 10 minutes @ moderate aerobic intensity
MS: 2 hours and 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 30 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 4×20
MS: Run 4 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Sunday
Swim Base: 2400 yards
WU: 200 @ low aerobic intensity
MS: 2,000 @ moderate aerobic intensity
CD: 200 @ low aerobic intensity

Long Run: 70 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 50 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Week 20

Tempo Bike: 75 minutes
WU: 19 minutes @ moderate aerobic intensity
MS: 2 x 14 minutes @ threshold intensity with 10 minutes active recovery @ moderate aerobic intensity
CD: 18 minutes @ moderate aerobic intensity

Wednesday
Tempo Run: 36 minutes
WU: Run 10 minutes @ low aerobic intensity
MS: Run 16 minutes @ threshold intensity
CD: Run 10 minutes @ low aerobic intensity

Thursday
Foundation Bike: 45 minutes
WU: 10 minutes @ moderate aerobic intensity
MS: 25 minutes @ moderate aerobic intensity
CD: 10 minutes @ moderate aerobic intensity

Foundation Run: 30 minutes
WU: Run 10 minutes @ moderate aerobic intensity
MS: Run 10 minutes @ moderate aerobic intensity
CD: Run 10 minutes @ moderate aerobic intensity

Running Strides: 6×20
MS: Run 6 x 20 seconds @ speed intensity with 40-second active recoveries immediately after completing today’s main run workout.

Friday
Swim Threshold + Sprint: 1400 yards
WU: 300 @ low aerobic intensity
MS: 3 x 200 @ threshold intensity, RI=0:45
4 x 50 @ speed intensity, RI=0:20
CD: 300 @ low aerobic intensity

Saturday
Recovery Bike: 20 minutes
WU: 10 minutes @ recovery intensity
CD: 10 minutes @ recovery intensity

Sunday
Race Day! Congratulations on finishing your 70.3 triathlon training plan!