70.3 Distance Triathlon Training Program

Average Weekly Training Hours 08:42
Training Load By Week
Average Weekly Training Hours 08:42
Training Load By Week

29 week 70.3 distance triathlon training program.
RPE (Rate of Perceived Exertion) based training.
Suitable for beginner and intermediate athletes alike.
Simple and comprehensive, following a 3 week build / 1 week recovery periodization structure.
1 Day off per week.
Generally light on weekdays, with a heavier training load on weekends.
Training volume gradually increases on a weekly basis (beginning at approximately 6h / week and maxing out at approximately 14h / week)


Sample Day -3
0:30:00
17.1TSS
kick and drill

w/up rest of choice in between each : 
2 x 50m swim
50m kick
2x 100m pull
2 x 50m kick with fins

6 x 25m kick (no kick board) r10-15" in between each, alternating 1 fast, 1 easy

100m swim with fins (25 m fast/ 75m easy)

6 x 25m drill r10-15" in between each 
alternating closed-fist, 1 arm FS

w/up rest of choice in between each : 
100m kick with fins
2x 100m pull
50 kick
2x 50m swim

Sample Day 1
0:30:00
17.1TSS
20 x 50m FS

20 x 50m FS on 1:XX*

Sample Day 11
0:35:00
20TSS
kick and drill

w/up rest of choice in between each : 
2 x 50m swim
50m kick
2x 100m pull
2 x 50m kick with fins

8 x 25m kick (no kick board) r10-15" in between each, alternating 1 fast, 1 easy

200m swim with fins (25 m fast/ 75m easy)

8 x 25m drill r10-15" in between each 
alternating closed-fist, 1 arm FS

w/up rest of choice in between each : 
100m kick with fins
2x 100m pull
50 kick
2x 50m swim

Sample Day 15
0:35:00
20TSS
25 x 50m FS

25 x 50m FS on 1:XX*

Sample Day 25
0:50:00
28.6TSS
kick and drill

w/up rest of choice in between each : 
2 x 100m swim
100m kick
2x 100m pull
2 x 50m kick with fins

6 x 50m kick (no kick board) r10-15" in between each, alternating 1 fast, 1 easy

2 x 200m swim with fins, r15-20"(25 m fast/ 75m easy)

6 x 50m (25 drill / 25 swim) r10-15" in between each 
alternating closed-fist, 1 arm FS

w/up rest of choice in between each : 
100m kick with fins
2x 100m pull
100 kick
2x 100m swim

Sample Day 29
0:40:00
22.9TSS
30 x 50m FS

30 x 50m FS on 1:XX*

Sample Day 39
0:55:00
31.4TSS
kick and drill

w/up rest of choice in between each : 
2 x 100m swim
100m kick
2x 100m pull
2 x 50m kick with fins

8 x 50m kick (no kick board) r10-15" in between each, alternating 1 fast, 1 easy

2 x 200m swim with fins, r15-20"(25 m fast/ 75m easy)

8 x 50m (25 drill / 25 swim) r10-15" in between each 
alternating closed-fist, 1 arm FS

w/up rest of choice in between each : 
100m kick with fins
2x 100m pull
100 kick
2x 100m swim