Ignite Your First 70.3: From Start to Medal
Ignite Your First 70.3: From Start to Medal
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
20 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
20-Week Foundation & Finish Plan
Designed for Beginners | Led by Science | Built by a Doctor of Physical Therapy
Crossing the finish line of your first 70.3 is about more than just "getting through it"—it’s about arriving at the start line healthy, confident, and ready to perform. Ignite Your First 70.3 is a 20-week comprehensive training blueprint specifically engineered for the beginner athlete who wants to build a rock-solid foundation without the common injuries that plague first-timers.
The DPT Difference: Safe, Smart Progression
Most beginner plans fail because they increase volume too quickly, leading to overuse injuries like shin splints, runner’s knee, or IT band syndrome. This plan is different. Designed by a Doctor of Physical Therapy, every week is calibrated to respect your body’s biomechanics.
Phase 1: The Foundation: Weeks 1-6 - Establishing routine, technical proficiency in the water, and structural run/bike tolerance.
Phase 2: The Engine Room: Weeks 7-12 - Increasing aerobic capacity and introducing 70.3-specific intervals.
Phase 3: The Peak: Weeks 13-18 - Race-pace simulations, brick workouts (bike-to-run), and nutrition strategy testing.
Phase 4: The Taper: Weeks 19-20 - Strategic recovery to ensure your legs are fresh and powerful for Race Day.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
02:47:00 | 02:45:00 |
|
Swim
x3
|
00:01:00 | 00:30:00 |
|
Run
x3
|
00:29:00 | 00:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:47:00 | 02:45:00 | |
|
|
00:01:00 | 00:30:00 | |
|
|
00:29:00 | 00:50:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.