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Ironman 70.3 Plan

Smart volume, smart recovery

Balance endurance gains with recovery to arrive fresh and fast.

Stronger on the bike

Improve endurance and power with smart sessions.

Fits your schedule

Sustainable long-course training that adapts to your time.

Confident race execution

Nutrition, pacing, and taper dialed.

Why athletes love this plan

Endurance, efficiency, and race craft

Race-Specific Bricks

Long bike + steady run combos build confidence.

Smart Quality Sessions

Key sessions drive gains without frying you.

Recovery-Aware Planning

Volume flexes to your readiness each week.

What's included

  • Adaptive weekly adjustments from AI
  • Long aerobic sessions with purpose
  • Race-pace rehearsals and fueling practice
  • Swim endurance + technique blocks
  • Brick workouts for smooth transitions
  • Recovery protocols and mobility guidance

Sample week

A sustainable training week

Mon
  • • Swim endurance (45–60m)
  • • Mobility (15m)
Tue
  • • Bike sweet spot (75–90m)
  • • Optional easy run (20m)
Wed
  • • Run endurance (50–60m)
  • • Strength (20m)
Thu
  • • Swim tempo (40–50m)
  • • Bike tempo (60m)
Fri
  • • Recovery day or yoga (20m)
Sat
  • • Long bike (2.5–3.5h)
Sun
  • • Steady long run (60–75m)

Ready to smash your next race?

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