This 16-week flat 70.3 triathlon plan is designed for experienced age-group athletes targeting a personal best, podium contention, or strong competitive performance on flat or fast middle-distance courses.
Flat courses reward pacing discipline, sustained power, aerodynamic efficiency, and run durability. This plan is built around those demands, with a sharper progression than a beginner plan and a greater emphasis on race-specific intensity, execution, and fatigue resistance.
The structure is well suited to flat or fast 70.3-style courses, similar in profile to events such as Outlaw Half, Barcelona 70.3, Dubai 70.3, Florida 70.3, and other middle-distance races where consistent pacing and efficiency are key to performance.
Written by Enduraprep Head Coach Lawrence Cronk, who has coached 100+ long-course triathlon finishes — from first-time 70.3 athletes through to Ironman World Championship qualifiers — this plan reflects proven coaching principles and real-world execution, not generic templates.
Who This Plan Is For
Experienced 70.3 athletes
Athletes targeting a PB or competitive age-group result
Strong cyclists and runners looking to refine race execution
Athletes comfortable training 8–11 hours per week
Those who respond well to structured intensity and race-specific work
This plan is not recommended for first-time 70.3 athletes.
Training Requirements & Equipment
You’ll need:
A smart trainer for weekday bike sessions
A road or triathlon bike (power meter strongly recommended)
A GPS watch for pace and/or heart rate
Pool access 2 × per week
All sessions include detailed intensity targets and coaching notes.
Plan Structure
16-week focused performance build
Recovery week every 4th week
Weekly volume typically 8–11 hours
Higher emphasis on sustained tempo, threshold, and race-pace work
Weekday sessions often ~60–90 minutes
Longer, race-specific weekend sessions
Race-simulation sessions included
Key Features
Flat-course specificity: sustained tempo, threshold & race-pace intervals
Structured workouts compatible with Garmin, Wahoo, Zwift & others
Clear coaching notes explaining session execution
Regular performance testing for swim, bike, and run
Designed to support strong bike execution and a controlled, fast run
Why This Plan Works
Flat 70.3 races are often decided by execution rather than fitness alone.
This plan sharpens fitness while teaching you how to pace, fuel, and manage fatigue so you can deliver a strong bike split and still run competitively off it.
For personalised coaching or event-specific support, visit:
👉 www.enduraprep.com/online-coaching
At Enduraprep we coach athletes of all levels — from first-time racers to competitive age-groupers chasing IRONMAN or Gran Fondo World Champs slots. Our athletes have taken on everything from 5 km runs & sprint triathlons to multi-day ultra-marathons & extreme challenges.
We provide remote coaching to athletes worldwide, supported by performance testing (VO₂ max & resting metabolic rate) in South Wales, UK. Plus training camps at our base in training paradise, The Kamnik Savinja Alps, Slovenia.