Free 20-week 70.3 training plan (half Ironman)
Free in The Next Race. Account required.
20 weeks
8–9
3h 54m–8h 31m
2.4 km–6.7 km
3h
1h 30m
2h 30m
1.9 km swim, 90 km bike, 21.1 km run
A twenty-week 70.3 plan that builds gradually across eight or nine sessions a week. Long rides grow to three hours and long runs to 90 minutes, a brick comes every other week, and every fourth week is a recovery week. FTP tests in weeks 1 and 10 keep your bike zones current, and a sprint and an Olympic-distance race in weeks 12 and 16 serve as tune-ups before race day.
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
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.
Wildflower Triathlon
The Woodstock of triathlon -- a legendary festival-style race at Lake San Antonio.
Related posts
Kona 2026 Race Preview: What to Watch and Why It Matters
On October 10, both the men's and women's Ironman World Championships race on the same day for the first time since 2019. Here's what to watch.
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.
More triathlon plans
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A free, condensed 8-week 70.3 plan for athletes with an aerobic base: nine sessions a week, weekly bricks up to 2h 45m, a peak in week 6 and a two-week taper.
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16 weeksBenchmark week
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A free 6-week sprint triathlon plan: two swims, two rides, two runs and a brick each week, a peak in week 4 and a short taper into race day.
6 weeks