Plan library / Triathlon / Middle distance
Your First 70.3 Training Plan
About this plan
The whole plan points at one thing: your first IRONMAN 70.3. Across 16 weeks and roughly 9.5 hours a week, it builds you toward middle-distance triathlon with nothing in there that does not earn its place.
Three weeks up, ease back, repeat: that rhythm is what makes the fitness stick. Intensity is rationed rather than sprayed around, every target reads off your own FTP and threshold pace, and the plan gives the swim, the bike, the run and the transitions that join them the attention each one needs.
Held to from the first week, it will have you ready for your first IRONMAN 70.3 on the day it counts.
Get Your First 70.3 Training Plan Back to the library
Common questions
Who is this plan for?
The rider or athlete targeting your first IRONMAN 70.3. It suits middle-distance triathlon, for someone who can give it a fairly steady 9.5 hours most weeks.
How much training does it involve?
It runs 16 weeks at a solid 9.5 hours a week. The load builds in three-week blocks and then eases back, so the volume is real but never random.
How is the plan delivered?
It is a one-off purchase delivered straight into your TrainingPeaks account, written out session by session in plain language so you always know what to do and why.
Want it built around your life instead of off the shelf? See Plan Only.