Plan library / Triathlon / Middle distance
Female-First 70.3 Training Plan
About this plan
Targeting your IRONMAN 70.3? This is the plan for it. 16 weeks, a solid 10 hours a week, every one of them built around middle-distance triathlon rather than adapted from a template.
The load builds in three-week blocks and then backs off, so the work actually lands instead of burying you. The hard sessions are dosed the way the research says fitness is built, never piled on as junk volume, and the swim, the bike, the run and the transitions that join them all get their turn.
Held to from the first week, it will have you ready for your IRONMAN 70.3 on the day it counts.
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Common questions
Who is this plan for?
Anyone with your IRONMAN 70.3 on the calendar. It is written for middle-distance triathlon, and it assumes you can train consistently at around 10 hours a week.
How much training does it involve?
You are looking at 16 weeks and a solid 10 hours a week, arranged in three-week blocks that push and then recover so the fitness actually sticks.
How is the plan delivered?
A single payment drops the whole plan into TrainingPeaks for you, laid out session by session in plain English so nothing is left to guesswork.
Want it built around your life instead of off the shelf? See Plan Only.
Female first, not female adapted
This plan is part of our female performance approach: a programme built for a female athlete from the start, with recovery-respecting structure and strength work for long-term bone and tendon health. See how we train female athletes.