This 20-week hilly 70.3 triathlon plan is designed for first-time or newer 70.3 athletes preparing for courses with sustained climbs, rolling terrain, and demanding bike profiles.
Whether your goal is to complete your first 70.3 confidently or build durability for a tougher course, this plan provides a clear, structured, and sustainable progression without overwhelming volume or unnecessary complexity.
The training structure is well suited to hilly and rolling 70.3-style courses, similar in profile to events such as Weymouth 70.3, Alpe d’Huez Triathlon, St George 70.3, Zell am See 70.3, and other middle-distance races where climbing strength, pacing discipline, and run durability are critical.
Written by Enduraprep Head Coach Lawrence Cronk, who has coached 100+ long-course triathlon finishes — from first-time 70.3 athletes through to Ironman World Championship qualifiers — this plan reflects real-world coaching experience, not generic templates.
Who This Plan Is For
First-time 70.3 athletes
Athletes stepping up from sprint or Olympic distance
Anyone preparing for a hilly or rolling 70.3 course
Athletes training around work and family commitments
Those who prefer structured guidance and steady progression
Training Requirements & Equipment
You’ll need:
A smart trainer for weekday bike sessions
A road or triathlon bike (power meter helpful but not essential outdoors)
A basic GPS watch for run pacing or heart rate
Pool access 2× per week
All workouts include clear intensity guidance and execution notes.
Plan Structure
20-week progressive build with recovery every 4th week
Typical weekly volume builds from ~5 hours to ~10 hours
Weekday sessions mostly capped at ~60 minutes
Longer weekend sessions with indoor or outdoor bike options
One race-simulation weekend included
Key Features
Hilly-course specificity: climbing strength, sustained tempo & threshold work
Structured workouts compatible with Garmin, Wahoo, Zwift & other platforms
Clear coaching notes explaining purpose and execution
Regular progress testing for swim, bike, and run
Built for durability, pacing, and confidence on race day
Why This Plan Works
This plan is built for real athletes with real schedules.
It develops aerobic fitness, climbing strength, and race-day durability gradually — ensuring you arrive prepared, confident, and ready to handle the demands of a hilly 70.3 course.
For personalised coaching or event-specific plans, visit:
👉 www.enduraprep.com/online-coaching
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.