Who is this plan for?
This plan is designed for triathletes who have completed at least one sprint or Olympic distance triathlon and are ready to step up to the 70.3 distance. You should be able to swim 1,500m comfortably, ride for 2 hours and run for an hour before starting week one. You don't need to be fast - you need to be consistent.
It suits athletes training 10–14 hours per week across the full plan, with slightly lower volume in the Base phase (9–11 hours) building to peak weeks of 13–14 hours before a structured taper. If you can commit to nine sessions per week and have the discipline to keep easy days easy, this plan will get you to the start line fit, fresh and ready to race.
What's inside
Every single session is written in full — warm-up, main set and cool-down — across all three disciplines for all 14 weeks. Nothing is left vague.
168 fully written sessions including:
42 swim sessions with sets, distances and CSS-based pacing
42 bike sessions with power zone targets (% of FTP) and cadence cues
42 run sessions with pace zone targets (% of threshold) and structure
Brick sessions from week 6, building to full race-simulation efforts
Each week includes:
A weekly introduction explaining what the week is about, why you're doing it and how you should expect to feel
Two practical coaching tips covering nutrition, kit, energy management, race preparation and mindset
A clear training focus so you always know the purpose behind the load
The methodology
This plan is built on Joe Friel's Training Bible methodology — the most widely used and thoroughly tested framework in endurance sport. It uses a 3:1 periodisation structure - three weeks of progressive loading followed by one recovery week - applied across four distinct phases:
Base (weeks 1–4): Aerobic foundation. All three disciplines trained from day one, all sessions at Z1–Z2. The goal is building the engine before adding intensity.
Build (weeks 5–10): Progressive intensity across all sports. Muscular endurance and VO2max work on the bike, threshold and interval running, and CSS-pace swim sets. Two brick sessions per week from week 9. Peak training volume reached in week 10.
Peak (weeks 11–12): Volume reduces, race-pace sharpening across all three disciplines. The final race-simulation brick. Mental and logistical preparation begins.
Taper (weeks 13–14): Volume halves, frequency maintained, short intensity bursts kept to preserve sharpness. Full race-week structure with daily session guidance through to race morning.
Training zones
All sessions are expressed in Friel's seven-zone framework:
Bike zones based on % of FTP (power or heart rate)
Run zones based on % of threshold pace (or heart rate)
Swim paces based on CSS (Critical Swim Speed) with +/– second adjustments per 100m
Zone ranges and a full explanation of how to calculate your personal thresholds are included in the plan notes.
What you'll need
Access to a pool at least three times per week (open water swimming is incorporated in weeks 9 and 11)
A road or triathlon bike with a basic bike computer (power meter recommended but not essential)
A GPS running watch
A TrainingPeaks account to track sessions and monitor training load
A note from the coach
This plan was built the way I build plans for the athletes I coach personally — every session has a purpose, every week tells a story, and nothing is included just to add volume. The best 70.3 performances come from athletes who arrive at the start line fit and fresh, not exhausted. This plan is designed to give you both.
Follow the structure, keep your easy days genuinely easy, eat and sleep like an athlete, and trust the process. The fitness will come.
— Will Newbery, 9 Endurance Head Coach
My name is Will Newbery and I have been in the health and fitness industry for 26 years, specializing in endurance sports for the past 13 years.
I am based on the south coast of the UK but coach people globally to success using the latest technology and analysis techniques.
Coaching programs use a Training Peaks Premium account for Data Analysis, race reviews and forecasting.
I run annual training camps in Mallorca and Italy and have worked directly with Coach Joe Friel.