Sunday, August 9, 2026 · Rio de Janeiro, RJ, Brazil
158 days until race day
IRONMAN 70.3 Rio de Janeiro takes place in Rio de Janeiro, RJ, Brazil as an IRONMAN 70.3 race. The race includes an open-ocean swim with potential swells, a flat and fast bike course, and finishes with a flat run leg built for consistent pacing.
Ocean
1.9 km / 1.2 mi
Flat
90 km / 56 mi
Flat
21.1 km / 13.1 mi
Build ocean swim confidence with regular open-water sessions and practice bilateral breathing for choppy conditions.
Focus on sustained power and aerodynamics for the flat bike course — time trial position and pacing are key.
Focus on negative-split long runs on flat courses to build the discipline needed for steady pacing off the bike.
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 ocean swim conditions, the flat 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 Rio de Janeiro requires a structured plan that addresses the specific course demands: a ocean swim, flat 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.
IRONMAN 70.3 Rio de Janeiro takes place in Rio de Janeiro, RJ, Brazil as an IRONMAN 70.3 race. The race includes an open-ocean swim with potential swells, a flat and fast bike course, and finishes with a flat run leg built for consistent pacing. The race takes place in Rio de Janeiro, RJ, Brazil 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.
