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