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16-Week- IRONMAN 70.3 Triathlon Plan

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16-Week- IRONMAN 70.3 Triathlon Plan


Kyle McFarland

All plans by this Coach


16 Weeks

Plan Description

This is a 16-week, Half IRONMAN 70.3, structured training plan designed by White Pine Athletics' Head Coach Kyle McFarland. ⁣

This plan is ideal for the intermediate to advanced triathlete aiming to race their fastest half distance triathlon. ⁣It is strongly recommended that you have previously completed at least an olympic distance triathlon, and can comfortably complete the following distances:

Swim: 1000 yds
Bike: 90 minutes
Run 50 minutes

This plan also includes swim, bike, and run benchmark testing to establish and update your training zones.

Each session can be performed either inside or outside, and can be exported to devices such as Bryton, Garmin, Wahoo, Zwift, etc.

Included in the plan:
- Initial testing protocol
- Strength and mobility sessions
- Sessions that build on each other from week to week
- Helpful articles, tips and tricks

This plan also includes detailed race pace planning, general/basic race nutrition plan, race day/travel packing checklist, and access to discounts on additional White Pine Athletics coaching services. ⁣

Smart trainer or power meter is encouraged, heart rate monitor not required but strongly encouraged. ⁣

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x4
00:33:00 01:20:00
Bike x4
06:53:00 04:00:00
Other x4
00:55:00 00:25:00
Run x3
02:11:00 02:00:00
Brick x1
00:45:00 01:15:00
Strength x1
00:30:00 00:40:00
Workouts Per Week Weekly Average Longest Workout
00:33:00 01:20:00
06:53:00 04:00:00
00:55:00 00:25:00
02:11:00 02:00:00
00:45:00 01:15:00
00:30:00 00:40:00

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Kyle McFarland

White Pine Athletics

With a background in Exercise Physiology, I believe in training protocols that are science-based and research-driven. My goal as a coach is to help my athletes apply the proper combination of training stress, intensity, and rest/recovery modalities that will result in peak performance conditions at their target events.

I don't promise success - you need to put in the work for that - but I do offer a plan to guide you along the way.⁣

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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