Skip to content
kovaa
Training plans

Triathlon

70.3 Triathlon

Build the endurance and discipline balance a 70.3 demands

Plan details

Starting point
Prior triathlon experience and a durable aerobic base
Duration
18 weeks
Weekly time
About 9-13 hours
Weekly rhythm
8-10 sessions

The progression

Four phases. One steady build.

  1. 01

    Weeks 1-6

    Foundation

    Base Endurance

  2. 02

    Weeks 7-11

    Build One

    Volume Loading

  3. 03

    Weeks 12-15

    Build Two

    Race Intensity

  4. 04

    Weeks 16-18

    Peak & Race

    Taper & Execute

Sample sessions

Inside a training week.

A representative week of training, recovery, and rhythm.

Build One

A long-course rhythm

Not a complete week
MON

Rest day

Recover and make room for the next session

TUE

Endurance swim

Hold form as the distance grows

2,800 m swimSwim

Easy aerobic run

Build run durability without chasing pace

40 min easyRun
WED

Aerobic endurance ride

Add steady volume between quality sessions

90 min enduranceBike
THU

Steady power ride

Build strength without chasing spikes

2 hr bikeBike

Endurance swim

Hold form as the distance grows

2,400 m swimSwim
FRI

Technique and recovery swim

Keep the water feel while absorbing the week

2,000 m relaxedSwim
SAT

Easy aerobic run

Build durability before the weekend brick

45 min easyRun
SUN

Long bike into run

Practice patient race-day effort

2 hr 55 min bike + 20 min runBrick
Two runners overlooking the coast after a training session

Your 70.3 Triathlon plan starts here.

Train with a clear path from your first session to race day.

Coming soon to theApp Store