Saturday, October 24, 2026 · Salalah, Oman
234 days until race day
Held in Salalah, Oman, IRONMAN 70.3 Dhofar is an IRONMAN 70.3 event. Athletes face a protected bay swim, followed by a rolling bike course with moderate elevation changes and a flat and fast run course.
Bay
1.9 km / 1.2 mi
Rolling
90 km / 56 mi
Flat
21.1 km / 13.1 mi
Focus on smooth, efficient swimming in calm water, and practice sighting to maintain a direct line.
Train on rolling terrain to build the ability to manage power on short climbs while maintaining speed on descents.
Train for even pacing on flat ground with race-pace tempo runs and practice holding form when fatigued.
Rehearse your transition routine and nutrition plan during training so race day execution is automatic.
Transition's AI coach builds a training plan specifically adapted for this course. Your plan accounts for the bay swim conditions, the rolling bike terrain, and the flat run profile — so you show up on race day fully prepared.
Your plan adjusts weekly based on your progress, recovery, and schedule changes.
Workouts target the exact demands of this course's swim, bike, and run profiles.
Nutrition rehearsal, taper optimization, and pacing strategy built into your plan.
“Transition has helped me improve my Ironman training more than any other method I've encountered in my triathlon journey. It's incredibly precise and personalized.”
Carlos Rebelo — Triathlete
Our AI-powered ironman 70.3 plan adapts to your fitness, schedule, and this specific course. Start training smarter today.
View IRONMAN 70.3 PlanTraining for IRONMAN 70.3 Dhofar requires a structured plan that addresses the specific course demands: a bay swim, rolling bike, and flat run. Transition's AI coach builds a personalized plan that adapts to your fitness level and progressively prepares you for these exact conditions.
Held in Salalah, Oman, IRONMAN 70.3 Dhofar is an IRONMAN 70.3 event. Athletes face a protected bay swim, followed by a rolling bike course with moderate elevation changes and a flat and fast run course. The race takes place in Salalah, Oman and attracts athletes from around the world.
Most athletes need 16-20 weeks of dedicated training for a IRONMAN 70.3. This allows sufficient time for base building, race-specific preparation, and a proper taper. Transition's AI coach can create a plan that fits your timeline and current fitness.
