Free 16-week 70.3 training plan (half Ironman)
Free in The Next Race. Account required.
16 weeks
9
4h 06m–8h 41m
4 km–8 km
2h 50m
1h 35m
2h 30m
1.9 km swim, 90 km bike, 21.1 km run
A 16-week plan for a 70.3 (1.9 km swim, 90 km bike, 21.1 km run). Nine sessions a week: three swims, a quality bike, an easy bike, a long ride or brick, a quality run, an easy run and a long run. Long rides build to 3 hours and long runs to about 1h 35m, recovery weeks fall at 4, 8 and 12, the load peaks in week 14, and a two-week taper leads into race day. FTP and swim tests in weeks 1 and 9.
Week by week
Swims are set by distance, so the time column covers bike, run and brick sessions.
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Wildflower Triathlon
The Woodstock of triathlon -- a legendary festival-style race at Lake San Antonio.
IRONMAN 70.3 Switzerland
Swim in Lake Zurich, ride through the Swiss countryside, and run to one of triathlon's most memorable finishes.
Ironman 70.3 World Championship
The world championship of half-distance triathlon, held at a new iconic venue each year.
Related posts
Kona 2026 Race Preview: What to Watch and Why It Matters
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How Many Hours Per Week Do You Really Need for Ironman Training?
Realistic Ironman training volume—weekly hours, how it varies by experience, and what’s actually required to finish.
What's the Difference Between a Training Plan and a Training Log?
Two tools. Completely different jobs. Constantly confused. Here's what each one actually does — and why having both changes everything.
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