First 7 weeks of the 24 week 70.3 Training Plan

WHAT YOU GET IN EACH PHASE:

PHASE 1: BASE BUILDING (Weeks 1-8)

• Volume: 6.0 - 9.0 hours per week
• Focus: Establish aerobic base and training routine
• Milestone: Sprint Triathlon in Week 8
• Swimming: 1500m - 2400m sessions
• Cycling: 45min - 2.25 hours rides
• Running: 30min - 80min runs

PHASE 2: BUILD PHASE (Weeks 9-16)

• Volume: 9.5 - 12.0 hours per week
• Focus: Lactate threshold and VO2 max development
• Milestone: Olympic Distance Triathlon in Week 18
• Swimming: 2200m - 3000m sessions
• Cycling: 80min - 3.75 hours rides
• Running: 55min - 105min runs

PHASE 3: PEAK PHASE (Weeks 17-20)

• Volume: 11.0 - 13.5 hours per week
• Focus: Race simulation and peak fitness
• Key Sessions: Full race pace practice
• Swimming: 2500m - 3300m sessions
• Cycling: 110min - 4.5 hours rides
• Running: 75min - 115min runs

PHASE 4: TAPER (Weeks 21-24)

• Volume: 10.0 hours down to race week
• Focus: Maintaining fitness while reducing fatigue
• Strategy: 80% → 60% → 40% volume reduction
• Final Week: Light openers and complete rest before race

THE TRAINING ZONE SYSTEM:

Zone 1 (50-60% Max HR): Recovery pace - Easy days, warm-up/cool-down Zone 2 (60-70% Max HR): Aerobic base - Long sessions, base building

Zone 3 (70-80% Max HR): Tempo/threshold - Race pace efforts Zone 4 (80-90% Max HR): VO2 max - Interval training Zone 5 (90-100% Max HR): Neuromuscular - Short, high-intensity efforts

RACE DAY TARGETS:

Ironman 70.3 Breakdown:

• Swim: 1.2 miles (1.9 km) - Target: 35-45 minutes
• Bike: 56 miles (90 km) - Target: 2.5-3.5 hours
• Run: 13.1 miles (21.1 km) - Target: 1.5-2.5 hours
• Total Race Time: 4.5-6.5 hours including transitions

SAMPLE WEEKLY SCHEDULES:

Week 1 (Base Building - 6.0 hours total):

• Monday: 1500m swim + 15min core
• Tuesday: 45min bike + 30min strength
• Wednesday: 30min run + 15min flexibility
• Thursday: 1800m swim
• Friday: Rest day
• Saturday: 60min bike + 15min brick run
• Sunday: 45min long run

Week 15 (Peak Phase - 12.0 hours total):

• Monday: 2800m swim + 30min core
• Tuesday: 3.75 hour bike with race pace blocks
• Wednesday: 80min run with Z4 intervals
• Thursday: 3000m swim
• Friday: 45min active recovery
• Saturday: 140min bike + 45min brick run
• Sunday: 105min long run

RACE PREPARATION SYSTEM:

8 Weeks Before Race:

✅ Register for race and book accommodation

✅ Schedule bike tune-up and gear check

✅ Create complete nutrition plan

✅ Order any missing equipment

Race Week Timeline:

• Monday: Light training + gear organization
• Tuesday: Opener workout + race registration
• Wednesday: Easy training + course preview
• Thursday: Swim check + transition setup
• Friday: Complete rest day
• Saturday: Easy bike + early dinner
• Sunday: 4:00 AM start - RACE DAY

NUTRITION STRATEGY:

Daily Training Nutrition:

• Pre-Workout: 400-500 calories, 70-80g carbs
• During Training (>90min): 200-300 calories/hour
• Post-Workout: 300-400 calories, 20-25g protein
• Daily Totals: Structured meal plan with timing

Race Day Fueling:

• Pre-Race (3-4 hours): 500-600 calories
• During Bike: 200-300 calories/hour
• During Run: 150-250 calories/hour
• Post-Race: Immediate recovery nutrition