IRONMAN 70.3 TRAINING PLAN

This hybrid training plan is designed for any athlete preparing for an IRONMAN 70.3, with just 12 weeks remaining until race day. It’s ideal if you can currently swim 1,000 meters/yards with breaks, bike for 2 hours, and run for 45 minutes — though not necessarily all on the same day. The plan focuses on building endurance, strength, and confidence to get you ready for your event.

Includes the following:

• Carb loading 
• Lifts + Run
• Stretching guide 
• Fueling Guide 
• 12 Week 70.3 plan

You'll train an average of 8 hours per week, combining both endurance and strength sessions. This includes swims, bike rides, runs, and strength training sessions targeting key muscle groups. Most days feature one-two workouts, with some days including both a cardio and strength session, and one rest day each week. Every fourth week is a lighter, active recovery week to help your body recover, adapt, and maintain balance.