Our Ironman 70.3 training plan will help you build consistency and fitness in six-weeks


The Ironman 70.3 Off-season Training Plan will get you started with your half-Ironman training

Ironman 70.3 triathlons are where to go once you’ve conquered sprint- and Olympic-distance triathlons. Consisting of a 1.9km swim, 90km bike and 21.1km run, Ironman 70.3 triathlons (also called middle-distance or half-Ironman) are anything but easy.

Yes, it’s probably possible to blag your way around one if you’re already fit for an Olympic-distance tri, but you’ll suffer like a dog in the process. If you want to enjoy the experience and race to your potential, you’ll need to train specifically – and early – for it.

The main aim for Ironman 70.3 is to improve your speed endurance; getting good at going quite hard for quite a long time. It’s easier said than done, but this six-week winter training plan will get you started.

At this stage it’s all about getting into a solid training routine. Beyond these initial six weeks, the idea is to stick with the routine but build up your key sessions gradually, month by month. This means your fitness will increase at a nice steady rate and you’ll hopefully avoid injury and excessive fatigue. We’ll publish another Ironman 70.3 training plan in the spring, taking you up to race day.

There are sessions to do from Monday to Sunday, but you can swap the days around if you need to. The important thing is that you do most of the workouts consistently each week while allowing yourself adequate time to recover. Listen to your body too. If you feel excessively tired, take it easy for a few days.

Ironman 70.3 training is best suited to intermediate or advanced triathletes, rather than complete beginners. Having said that, some people choose a half iron-distance triathlon for their first ever race. All things are possible, but we don’t necessarily recommend this approach unless you have a solid background in swimming, cycling or running.

This training plan takes around nine hours per week (if you do all the workouts) and will gradually increase in volume (mainly at weekends). For simplicity’s sake the swims are given as main set only; you should incorporate a warm-up and warm-down too.

– Phil Mosley, Coaching Editor

Build base fitness and training consistency for an Ironman 70.3 triathlon

6 weeks

Start point
Cycle 90mins, Run 45mins, Swim 800m

Intermediate to advanced

Download the Ironman 70.3 Off-season Training Plan

See more triathlon training plans on TriRadar including our Ironman triathlon training plans, Ironman 70.3 training plans, Olympic-distance training plans, sprint triathlon training plans, winter training plans or duathlon training plans to cover every triathlon distance.