This 12-week plan is designed for athletes targeting a strong, well-executed 70.3 performance, with an emphasis on smart progression, durability, and race-day execution. Before starting this plan you should ideally be riding ~2-2.5h for your long ride and be running ~90mins+ on your long runs

The plan balances swim, bike, run, and strength to build sustainable fitness without excessive fatigue. Bike and run sessions focus on developing aerobic capacity, race-specific strength, and the ability to hold steady output under fatigue, a key limiter for most half-iron athletes.

You’ll see:

3 Per week Structured bike workouts targeting aerobic efficiency, tempo, and race-pace control

3 Per Week Run sessions that progress from aerobic durability to half-marathon–specific work off the bike

Purposeful brick workouts close to the race to dial in pacing and fueling

2 per week Swim sessions focused on efficiency, repeatability, and open-water readiness

Built-in recovery and guidance to support consistency and injury prevention

This plan is best suited for athletes who already have a solid endurance base and can train 6–10 hours per week. The goal is to arrive on the start line fit, fresh, confident, and ready to execute.