If you're new to triathlon or have already done some competitions, the Norwegian 70,3 Triathlon Training Plan is designed to take your performance to the next level. This structured program includes six to seven weekly sessions to prepare you for the 70.3 (half-distance) triathlon. You'll receive workouts over 31 weeks (7 months) based on your heart rate and FTP watt, ensuring optimal training efficiency.
The plan is built on the heart rate and watt zones developed by Norwegian Olympiatoppen, incorporating insights from Norway’s best athletes and coaches. It blends cutting-edge sports science with real-world racing experience to create a plan that delivers results.

This program isn’t just theory—it's battle-tested. Drawing from my racing experience, I’ve competed and won long-distance triathlons in France and Denmark and half-distance races in Norway, Denmark, Portugal, and Cozumel. At the age of 60, I followed this plan leading up to Ironman Copenhagen, missing my sub-10-hour goal by some seconds—but achieving the fastest time in my age group that year!

Beyond triathlon, I add my marathon experience. Having run over 50 marathons, I recorded the best Norwegian age group time (60-65) in the Paris Marathon at age 61, crossing the finish line with a finish time of 2:52.

However, the true strength of the Norwegian Full Triathlon Training Plan lies in the knowledge gained from coaching athletes over the years. Now, you can tap into this expertise and train smarter than ever before.

Train Smarter, Not Harder

With this plan, your heart rate becomes your guide, allowing you to train based on your daily form. The interval sessions are diverse and inspiring, requiring a focus on maintaining the correct intensity, not pace. Meanwhile, long runs and long bike sessions are the cornerstone of your endurance, ensuring you finish your race strong.

Norwegian Olympiatoppen`s Heart Rate Zones (as % of Maximum Heart Rate):

Zone 1: 60 - 72%

Zone 2: 72 - 82%

Zone 3: 82 - 87%

Zone 4: 87 - 92%

Zone 5: 92 - 97%

To estimate your maximum heart rate, a common but imprecise formula is 220 minus your age (e.g., 220 - 40 years = 180). For a more accurate measurement, a maximum heart rate test is highly recommended.
The Norwegian Full Triathlon Training Plan suggests:
Long and recovery sessions: Zone 1 (low Zone 2)
Intervals and tempo sessions: Primarily Zone 3, with some intervals in Zone 4

If you're using power meters, an FTP Watt test is recommended to establish the right intensity levels for your cycling sessions.

One of the biggest mistakes athletes make is overtraining in Zone 4, which leads to longer recovery times and higher injury risks. Instead, this plan emphasizes muscular endurance, a far more effective approach for a strong full-distance triathlon performance.

The Importance of Swimming

Swimming is all about technique! The two weekly swim sessions in this plan serve as “recovery” days, where your focus should be on heart rate control and refining your stroke technique rather than pure intensity.

Listen to Your Body

Heart rate reflects your daily form, influenced by:
Sleep
Stress levels
Hydration
External conditions (wind, temperature, terrain)
And more.
To maximize each workout, use a sports watch—ideally with a chest heart rate monitor—to train in the correct heart rate zones.

The Golden Rule: Train Smart, Stay Healthy

Take a rest day or two if you feel fatigued, have trouble sleeping, or lose your appetite.

Never train with a fever.

Stay hydrated, listen to your body, and most importantly—enjoy the journey!

With the Norwegian 70,3 Triathlon Training Plan, you’re not just training, you’re setting yourself up for an exceptional race-day performance.
Stay committed, trust the process, and let’s cross that finish line stronger than ever!