This 12-week 70.3 triathlon training plan is designed for the experienced athlete who already has a solid endurance base but limited time to train.

If you can currently complete individual sessions of approximately 1500 m swimming, 40 km cycling, and 12 km running, this plan provides a focused and realistic path toward the 70.3 distance.

Built around smart 3-week training blocks, the plan includes the key sessions needed for 70.3 success: long rides, long runs, brick sessions, strength work, and balanced swim, bike, and run training. The harder work alternates between bike-focused and run-focused weeks, while every third week is easier and more controlled to help you consolidate fitness without losing momentum.

This plan is ideal for athletes with approximately 6–10 hours per week to train. Every session has a purpose, with workouts covering easy aerobic work, tempo, sweet spot, threshold, interval, and VO2 max efforts.

The plan begins with an assessment week, including swim, bike, and run testing to help establish accurate training zones. It also includes weekly briefing notes, missed-workout guidance, strength training support, race preparation reminders, and practical coaching notes.

This is not a beginner plan. It is built for experienced athletes who want a time-efficient, purposeful, and race-focused approach to preparing for a 70.3 while balancing training with real life.
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What Equipment Do You Need?

Because the workouts are based on Pace and Power, there are some basic equipment needs:

-Smart watch or similar GPS tracking device, used to track pace and distance
-Heart Rate monitor (recommended)
-Power Meter or Speed Sensor (Virtual Power) for bike workouts
-Rouvy, Training Peaks Virtual, Zwift or other Biking Type Software or SmartWatch such as a Garmin for Bike Workouts
-Triathlon Equipment (googles, swim aids, swim suit, bike, running shoes, etc.)

A stationary trainer is a great option if you prefer to ride indoors, but it’s not essential if you can ride outdoors or have access to a gym bike that records distance.

All workouts can be adjusted to Rate of Perceived Exertion, Heart Rate Thresholds, Pace Thresholds, Etc.
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13 Weeks Email Coaching Included.
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Learn more: www.rapidsnailracing.com
Contact us: coaches@rapidsnailracing.com