Most 70.3 plans are written for cool climates. This one is written for the Gulf: Dubai, Abu Dhabi, Muscat, Bahrain and Doha.
16 weeks to your first 70.3 Muscat, with every session aimed at what the course will ask of you: controlled power on a rolling bike course, a brick every week, open-water sighting, a continuous 1.9 km swim and two full race rehearsals.
Every session includes a TRIFIT heat note: when to move indoors, when to run by heart rate instead of pace, and what to change as the heat index climbs.
WEEKLY TRAINING
About 8 hours a week at the start, building to around 12 hours in the peak weeks (9–13). Recovery weeks are lighter.
WHAT YOU GET
• 16 weeks of structured swim, bike, run and strength workouts that sync to Garmin, Wahoo and Zwift
• Bike and run tests in weeks 4, 8 and 12 to keep your zones accurate
• Two full race rehearsals, in weeks 11 and 13
• TRIFIT Gulf Heat Rules on every session
• Optional quick sweat checks (under a minute) and the free TRIFIT sweat-rate calculator to set your race-day drinking
• Taper, race-week schedule and a first-timer race-day plan
WHO IT'S FOR
First-time 70.3 athletes who can swim 1,000 m non-stop, ride for 60 minutes and run for 30 minutes. A heart-rate monitor is needed and a bike power meter is strongly recommended. Set your race date when you apply the plan: race day is the Saturday of week 16, so it works for any year's race.
Want your own race-day plan from Coach Telani, with a zones check and a pre-race call? See Plan + Race-Day Plan at trifitendurance.com/gulf-70-3-plan
This plan is general training guidance, not medical advice. Get medical clearance before training in extreme heat.
Telani is a passionate Triathlon and multisport coach. She coaches athletes of all levels, from beginners to competitive and provides personalized online training to each individual. This enables her athletes to reach their personal goals with her full support. She will develop intuitive training plans which will give you confidence to train and race at your best. The only time you fail is when you are not tri-ing.
She also focuses on how to handle panic attacks in open water swim.