Triathlon 70.3 Distance


Tiago Dias

All plans by this Coach


24 Weeks

Typical Week

4 Swim, 4 Bike, 4 Run, 1 Strength, 1 Day Off

Longest Workout

1:15 hrs swim
3:50 hrs bike
2:30 hrs run

Plan Specs

triathlon half ironman beginner intermediate weightloss

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On this training plan we plan for a few races to get you ready for triathlon 70.3 distance. This is good to keep you motivated and not just train for 24 weeks until the event. you will have 1 running event(half marathon), 1 sprint triathlon and 1 Olympic triathlon.


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:32
Training Load By Week
Average Weekly Training Hours: 10:32
Average Weekly Breakdown

Tiago Dias

Dias Triathlon Club

Whether you're signing up for your first Triathlon or have an Ironman in mind then I'll get you there.
We'll help you prepare in every way for your event - from training plans to nutrition and swim analysis.

Back to Plan Details

Sample Day 1

Fitness test 1 - warmup only

w-up: (15-20min)
100m F/c
100m B/c
100m B/s
100m F/c kick
100m F/c pull (with pull buoy)
4x50m ( 25m fast, 25m slow)
4x100m F/c pace for the Time trial with 30sec Recovery Interval (RI)
2 min break and start 1000m Time trial
Cool down after for 5- 10min easy F/c zone 1

Sample Day 1

AE1. Recovery Spin 45min Power.

Very easy recovery spin on a mostly flat course in small chain ring. Power zone 1. Light on the pedals. Comfortably high rpm focusing on pedaling skills. Review your time trial plan. If you are planing test in the gym check spin bike if it works properly.

Sample Day 2

Fitness test 1 FTP and threshold hr

Warm up well and really CRUSH IT!!

WU: 10-20 minutes working into Endurance Zone (Power Z2, HR Z2, RPE 2-3)with 3 x 1-minute fast pedals to wake up legs.

MS: 20-Minute Time Trial.
If outdoor try to do this on a road that is fairly flat and allows you to put out strong, steady power for the entire 20-minute effort. Don’t start too hard! You can do this on a steady climb or into a headwind to help produce steady power throughout the 20-minute effort. Once complete, spin easy for 10 minutes in Endurance Zone (Power Z2, HR Z2, RPE 2-3).

Your FTP is the power average for the 20-minute effort minus 3-5%.

CD: 10-15 minutes of easy spinning.

Sample Day 3

Fitness test threshold pace Hr

Warm up well. Run 15 min building hr from zone 1 to 3.

After that 4x400m done on the track with long recovery (2min) pacing to time trial.

Then run a 20 minute time trial on flat course/track.

You can do it in the gym on the treadmill. ( gradient 1%)

Cool down: 10 -15 min

Sample Day 4

AE1. Maintenance 2.5h HR.

Ride on a flat to gently rolling course. Get at least 50% of ride time in heart rate zone 2.

Avoid 3-5 zones.

Keep the 2-zone effort steady and continuous.

After the ride confirm that you got at least 50% of the ride in zone 2.

Sample Day 5

AE1. Easy Run 60min HR.

Run in heart rate 1 on a mostly flat, soft surface such as on a trail, grass or beach . VERY easy. Best done alone. If feeling very tired shorten this run or don't do it.

Sample Day 7


Run 6-8 20sec. run down the slope, walking recoveries on uphill.

The 20sek. Strides interval should be a fast run, but not as fast as you could go. Focus on flat-footed landing.

Your goal cadence is 90 to 96. Fatigue is the enemy of skill development, walk back up, make sure you are fresh as possible for the stride efforts.

Triathlon 70.3 Distance

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