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Tri-Ready: 21-Week - Bridging the Gap 70.3 to Ironman (Advanced)

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Tri-Ready: 21-Week - Bridging the Gap 70.3 to Ironman (Advanced)

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Robert Welsford

All plans by this Coach

Length

21 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This 21-week training plan is designed for experienced triathletes who have recently completed a 70.3 or are currently maintaining genuine 70.3-level fitness and are ready to progress toward the full 140.6 distance.

This is not a beginner or return-to-training plan. Athletes should be able to comfortably complete a 1.9 km swim, 90 km bike and 21.1 km run as separate sessions. They should have trained consistently, be free from an injury that changes normal movement and be prepared to complete six structured sessions per week.

The plan includes two swims, two rides and two runs each week, with at least one complete rest day. Most training is completed at an easy aerobic or controlled Ironman effort, with the emphasis placed on increasing sustainable distance rather than developing top-end speed.

The plan uses three-week progressive build blocks followed by recovery weeks. Long rides gradually progress toward a 160 km race rehearsal, while the longest run is safely capped at 28 km or 2 hours 45 minutes. Swim endurance progresses toward race-distance preparation without requiring every discipline to be completed at its full race distance during training.

The plan includes:

• Two swims, two rides and two runs per week
• At least one complete rest day each week
• Progressive endurance-focused training blocks
• Scheduled recovery weeks to support adaptation
• Weekly athlete briefings and coaching focus points
• Ironman pacing and effort guidance
• Brick workouts and bike-to-run pacing practice
• Fueling, hydration and stomach-training guidance
• Equipment, bike maintenance and race-gear reminders
• A full long-bike race rehearsal
• A final capped long-run peak
• A structured three-week taper and race-week plan
• Guidance for missed workouts, fatigue, illness and changing training readiness

This plan is best suited to an athlete whose goal is to complete the 140.6 distance using controlled pacing, consistent fueling and disciplined decision-making. It is not designed around an aggressive finishing-time target.

The athlete should begin the plan with enough time, health and consistency to respect the progression. Missed workouts should not be stacked or made up, and recovery should remain a priority throughout the build.

Arrive prepared. Start controlled. Fuel consistently. Keep moving forward.
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Learn more: www.rapidsnailracing.com
Contact us: coaches@rapidsnailracing.com

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x2
03:30:00 04:45:00
Bike x2
05:24:00 06:58:00
Swim x2
01:60:00 01:40:00
Day Off x1
—— ——
strength x1
00:34:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
03:30:00 04:45:00
Bike
05:24:00 06:58:00
Swim
01:60:00 01:40:00
Day Off
—— ——
strength
00:34:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Robert Welsford

Rapid Snail Racing

Our triathlon coaching is designed to take you from where you are now to where you want to be—fitter, faster, and ready for race day. You’ll get a fully customized training plan built around your goals, fitness level, and schedule, covering swim, bike, and run, plus strength, nutrition, and recovery guidance. We track your progress closely with regular check-ins, performance reviews, and plan adjustments so you’re always moving forward.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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