This 16-Week Hilly 70.3 Triathlon Performance Plan is designed for strong intermediate to advanced athletes targeting a fast, competitive performance on a hilly or rolling middle-distance course.
If your race features sustained climbs, repeated rollers, and a bike leg where pacing discipline and strength matter as much as raw power, this plan develops the fitness, durability, and execution skills required to perform strongly rather than simply finish.
The structure is well suited to hilly 70.3-style events such as the mountainous Alpe d’Huez Triathlon, UK style punchy courses such Weymouth 70.3 or Challenge Wales, and other middle-distance races where elevation gain and terrain variation play a decisive role.
Written by Enduraprep Head Coach Lawrence Cronk, who has coached 100+ long-course and middle-distance triathlon finishes — from committed age-group athletes to World Championship qualifiers — this plan reflects real-world coaching practice, not generic templates.
⭐ Who This Plan Is For
Strong intermediate or advanced 70.3 athletes
Athletes stepping up from a solid 70.3 or Olympic background
Anyone preparing for a hilly or rolling middle-distance course
Athletes targeting a PB, podium contention, or competitive AG placing
Those comfortable training 8–10 hrs/week initially, building higher
⭐ Training Requirements & Equipment
You’ll need:
A smart trainer for structured weekday bike sessions
A road or triathlon bike (power meter recommended but not essential)
A GPS watch for run pacing and heart rate
Pool access 2× per week
A solid aerobic base and prior race experience are strongly recommended.
⭐ Plan Structure
16-week progressive build with recovery every 4th week
Starting volume: 8–10 hours/week
Peak weeks: 10-12 hours/week
Weekday sessions typically 60–90 minutes
Weekends include longer hilly rides and race-specific brick sessions
Indoor structured alternatives provided when weather or time is limited
This structure allows meaningful progression while managing fatigue during higher-intensity phases.
⭐ Key Features
Structured workouts compatible with Garmin, Wahoo, Zwift & TrainingPeaks
Hilly-course specificity, including:
Sustained tempo & threshold climbing intervals
Low-cadence strength work on the bike
Strength-oriented and fatigue-resistant run sessions
Regular swim, bike, and run testing to track performance
Race-simulation weekends to rehearse pacing and fuelling
Clear coaching notes explaining purpose, intensity, and execution
⭐ Why This Plan Works
Competitive 70.3 racing on hilly terrain demands strength, discipline, and precise pacing.
This plan delivers:
Terrain-specific durability and climbing resilience
Intelligent intensity distribution for race-day performance
Progressive overload without unnecessary fatigue
Sessions that reflect the real demands of hilly middle-distance racing
It’s designed to help you race with confidence and intent, not just survive the course.
⭐ Want Personalised Support?
For fully tailored adjustments, ongoing feedback, or 1:1 coaching, 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.