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