70.3 triathlon training plan that adapts to your week
One plan for swim, bike, run and strength that eases off when your body needs it.
1.9 km swim, 90 km bike, 21.1 km run
22 to 28 weeks
8 to 12 hours a week
A sample week
| Day | Session | Duration |
|---|---|---|
| Monday | Rest | |
| Tuesday | Swim | 50 min |
| Wednesday | Bike | 90 min |
| Thursday | Run | 50 min |
| Friday | Strength | 40 min |
| Saturday | Bike | 2 h 30 min |
| Sunday | Run | 90 min |
How Theron adapts
- The training ramp grows a week by about 8 percent, then eases off before the load jumps.
- Miss a session and the week rebuilds around it. No catching up, no starting over.
- The taper eases you down in the final weeks so you hit the start line rested.
"As a beginner Theron made triathlon training feel manageable. Went from zero to finishing a 70.3 in 8 months."
Races at this distance
How long is a 70.3 training plan?
About 22 to 28 weeks. Eight months is enough for a beginner who can train most weeks, which matches one Theron athlete who finished a first 70.3 in that window.
How many hours a week for a 70.3?
A peak week is often 8 to 12 hours. The ramp gets you there. It does not start you there.
What if the race is sooner than that?
The race-readiness check on this page compares your date with the weeks Theron would plan. If it is too soon, it points at a shorter distance or a later race.
Do I still train strength?
Yes. One short strength session stays in the week so the long bike and run have something to stand on.
Start free for 30 days
No charge until day 30. Cancel anytime in the App Store.
