24-Week 70.3 Ironman Training Plan

Structured • Progressive • Real-World Tested

This 24-week program is designed for athletes targeting a 70.3 Ironman who want a clear, data-driven, and adaptable roadmap from baseline testing to race day.
The plan blends endurance, intensity, and recovery in a progressive structure that peaks at race-specific pace while minimizing injury risk.

Who It’s For
• Intermediate athletes with a consistent base (4–6 hr/week)
• Time-crunched age-groupers balancing work, family, and racing
• Triathletes seeking structure with flexibility — based on heart rate, pace, or power

What You Get

✅ Pre-Week 1 (Preparation Phase): Equipment setup, mobility, and baseline readiness
✅ Base Phase (Weeks 1–8): Aerobic foundation, testing, and endurance building
✅ Build 1 (Weeks 9–12): Threshold development and early race-pace work
✅ Build 2 (Weeks 13–20): Peak volume, long bricks, and nutrition practice
✅ Taper & Race Phase (Weeks 21–23): Freshness, sharpening, and execution
✅ Post-Race Recovery (Week 24): Structured recovery and reflection

Training Structure
• Swim: 2–3 sessions/week (2,000–4,000 yd avg)
• Bike: 3–4 sessions/week (4–7 hr avg)
• Run: 3–4 sessions/week (2–4 hr avg)
• Strength & Mobility: 1–2x weekly integrated sessions

Key Features
• Detailed warm-ups, main sets, cooldowns, and purpose for every workout
• Power, pace, and heart-rate zone guidance
• Progressive brick sessions to optimize race-day transitions
• Recovery-focused deload weeks every 4th week
• Six-dimension Focus Grid (FTP • Strength • Endurance • Sprints • Technique • Recovery)

Results

By the end of 24 weeks, you’ll be able to:
• Confidently execute a 70.3 race from start to finish
• Sustain your target race pace with proper fueling and pacing
• Arrive on the start line healthy, fresh, and mentally sharp