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