por Breno Melo

70.3 Plano de Treinamento de Triatlo | Cronograma de treinamento de triatlo Half Ironman

70.3 Triathlon Training Plan

70.3 Triathlon Training Plan | Half Ironman Triathlon Training Schedule

Comprehensive 70.3 Triathlon Training Plan: A Coach's Guide


Training for a 70.3 triathlon, also known as a Half Ironman, is a challenging and rewarding endeavor. This article provides a detailed 70.3 triathlon training plan from a coaching perspective, offering insights into effective methodologies, workout examples, and tips for balancing training across swimming, biking, and running. We'll also cover how to incorporate strength training and manage fatigue using metrics like Training Stress Score (TSS).

Training Philosophy

The goal of this training plan is to prepare athletes for a successful 70.3 race, focusing on endurance, speed, and efficiency across all three disciplines. The plan is based on a progressive overload principle, gradually increasing training volume and intensity while allowing for adequate recovery. Athletes will use a three-zone heart rate system for running and cycling, and power zones for cycling, to tailor their training intensity. Swimming sessions will be structured around technique and speed work, often in a Masters swim setting.

Training Zones Explained

Heart Rate Zones

  • Zone 1 (Endurance): 50-70% of Maximum Heart Rate (MHR) - This is used for recovery and long endurance workouts.
  • Zone 2 (Tempo): 70-85% of MHR - Ideal for building aerobic capacity.
  • Zone 3 (Threshold): 85-100% of MHR - Used for interval training to increase lactate threshold.

Bike Power Zones

  • Zone 1: Active recovery (<55% FTP)
  • Zone 2: Endurance (56-75% FTP)
  • Zone 3: Tempo (76-90% FTP)
  • Threshold and above: For advanced workouts.

Balancing Bike Volume vs. Running Volume

Bike Volume

  • Priority: Biking should constitute the highest volume of training among the three disciplines. This is because cycling is less impactful on the joints compared to running and can be sustained for longer durations without the same risk of injury.
  • Proportion: Approximately 50-60% of your total training time should be dedicated to cycling. This allows for significant endurance and strength building with a lower risk of injury.
  • Focus: Long rides are crucial, particularly in the base and build phases. These rides help develop the aerobic system and increase muscular endurance, which are essential for maintaining a strong performance throughout the bike leg of the race.

Running Volume

  • Caution: Running, while critical, is more stressful on the body due to the high-impact nature of the sport. It requires more recovery time, and thus, the volume must be managed carefully to avoid overtraining and injury.
  • Proportion: Running should account for about 20-30% of your total training volume. The key is to focus on quality over quantity, with each run session having a clear purpose, whether it's building endurance, speed, or recovery.
  • Quality Workouts: Include high-quality sessions like interval training or tempo runs. These workouts are designed to improve running economy and speed, and because they are more intense, they are generally shorter in duration but high in impact in terms of training effect.

Integrating Bike and Run Sessions

Brick Sessions: Combining bike and run sessions back-to-back (brick sessions) are pivotal in triathlon training. They help simulate race conditions, improve the transition between cycling and running, and build mental and physical endurance for the switch from biking to running when legs are already fatigued.

Example Workout: After a long bike ride (2-3 hours at Zone 2), transition immediately into a 30-minute run at Zone 2 to Zone 3. This helps train the body to cope with the change in dynamics and muscle usage between the two sports.

Strength Training for Triathletes

Strength training is an essential component of a comprehensive 70.3 triathlon training plan. It helps to improve muscular endurance, power, and injury prevention. Incorporating functional strength exercises that target key muscle groups used in swimming, biking, and running can enhance overall performance.

Key Strength Exercises

  • Squats and Lunges: Build leg strength and stability.
  • Core Workouts: Planks, Russian twists, and leg raises to enhance core stability.
  • Upper Body Work: Push-ups, pull-ups, and dumbbell rows for swimming power.

Sample Weekly Training Plan

Here is a sample weekly training plan for a mid-level 70.3 triathlete. This plan includes a mix of swim, bike, and run workouts, along with strength training and recovery sessions.

  • Monday:
    • Swim: 2500 meters focusing on technique and speed intervals.
    • Strength: Full-body workout (45 minutes).
  • Tuesday:
    • Bike: 1.5-hour ride in Zone 2.
    • Run: 45-minute tempo run.
  • Wednesday:
    • Swim: 3000 meters endurance swim.
    • Strength: Core and upper body workout (30 minutes).
  • Thursday:
    • Bike: 2-hour ride with intervals (Zone 3).
    • Run: 30-minute recovery run.
  • Friday:
    • Swim: 2000 meters with mixed drills.
    • Strength: Lower body workout (30 minutes).
  • Saturday:
    • Bike: Long ride (3-4 hours in Zone 2).
    • Run: 45-minute brick run after the bike.
  • Sunday:
    • Rest or Active Recovery: Light yoga or a 30-minute easy swim.

Nutrition and Hydration Strategies

Proper nutrition and hydration are critical to the success of any triathlon training plan. Ensuring you fuel your body adequately before, during, and after workouts will help maximize performance and recovery.

Pre-Workout Nutrition

  • Consume a balanced meal 2-3 hours before training, consisting of carbohydrates, proteins, and fats.
  • Hydrate well with water or a sports drink.

During Workout Nutrition

  • For workouts longer than an hour, consume 30-60 grams of carbohydrates per hour.
  • Hydrate regularly with water or an electrolyte solution.

Post-Workout Nutrition

  • Aim to consume a meal or snack with a 3:1 ratio of carbohydrates to protein within 30 minutes after training to aid recovery.
  • Continue to hydrate and replace lost electrolytes.

Mental Preparation and Race Strategy

Mental toughness is as important as physical preparation in a 70.3 triathlon. Developing a race strategy and practicing mental skills during training can help improve focus and performance on race day.

Visualization Techniques

  • Visualize each segment of the race, from the swim start to the finish line, including transitions.
  • Practice positive self-talk and develop a mantra to use during tough moments.

Race Strategy

  • Swim: Start at a comfortable pace, focus on technique, and avoid getting caught up in the initial rush.
  • Bike: Maintain a steady pace in Zone 2, avoid going too hard on hills, and keep nutrition in check.
  • Run: Start conservatively, focus on maintaining good form, and gradually increase the pace in the latter stages.

What a Beginner Needs to Train, Prepare, and Race a 70.3 Ironman

Training Gear

Swim Gear
  • Wetsuit: Essential for open water swims, especially in colder temperatures. Costs range from $100 to $600.
  • Goggles: Quality goggles for clear vision and comfort. Costs range from $15 to $50.
  • Swim Cap: Often provided at races, but having a comfortable training cap is important. Costs around $10.
Bike Gear
  • Road Bike or Triathlon Bike: A good-quality bike is crucial. Entry-level road bikes start at $800, while triathlon-specific bikes can cost $1,500 and up.
  • Helmet: Mandatory for safety. Costs range from $50 to $200.
  • Cycling Shoes and Pedals: Essential for efficient pedaling. Costs range from $100 to $300.
  • Bike Maintenance Tools: Basic tools for minor repairs and maintenance. Costs around $50 to $100.
Running Gear
  • Running Shoes: Proper running shoes are essential for injury prevention and comfort. Costs range from $100 to $200.
  • Running Clothes: Breathable and moisture-wicking clothes for different weather conditions. Costs around $50 to $150.
  • Hat and Sunglasses: For sun protection. Costs around $30 to $100.
Additional Gear
  • Triathlon Suit: A one-piece suit that can be worn throughout the race. Costs range from $100 to $300.
  • Heart Rate Monitor: Useful for tracking training intensity. Costs around $50 to $150.
  • Bike Trainer: For indoor cycling sessions. Costs range from $200 to $1,000.

Training Programs and Coaching

  • Online Training Plans: Many websites offer free or affordable training plans specifically for 70.3 races. Costs range from $0 to $100.
  • Coaching Services: Personalized coaching can significantly improve performance. Costs range from $100 to $500 per month.

Nutrition and Hydration

  • Training Nutrition: Investing in quality nutrition products for training, such as energy gels, bars, and drinks. Monthly costs range from $50 to $200.
  • Race Day Nutrition: Specific products for race day to ensure optimal performance. Costs around $30 to $100.

Race Entry Fees

  • Registration Fees: Entry fees for 70.3 races vary depending on the event and location. Costs range from $200 to $400.

Rough Total Cost

The total cost of training for and racing a 70.3 Ironman can vary widely depending on the quality of gear and services chosen. Here is an estimated range:

  • Lower End: $1,500 to $3,000 (basic gear, online training plans, minimal nutrition and race fees).
  • Upper End: $5,000 to $10,000 (higher-end gear, coaching services, comprehensive nutrition, and travel expenses).

IRONMAN 70.3 North American Races

Region Race Website Race Date Avg Weather Swim Ocean Bike Elevation (ft) Run Elevation (ft) Wetsuit Swim
Pacific Coast IRONMAN 70.3 Oceanside Link April 6, 2024 Mild, 60-70°F Yes 2,624 721 Yes
Pacific Coast IRONMAN 70.3 Morro Bay Link May 18, 2024 Cool, 50-60°F Yes 1,339 397 Yes
Pacific Coast IRONMAN 70.3 Victoria Link May 26, 2024 Mild, 60-70°F No 1,446 320 Yes
Pacific Coast IRONMAN 70.3 Oregon Link July 21, 2024 Warm, 70-80°F No 1,700 250 No
Pacific Coast IRONMAN 70.3 Santa Cruz Link Sept 8, 2024 Mild, 60-70°F Yes 1,624 263 Yes
Pacific Coast IRONMAN 70.3 Washington Link Sept 15, 2024 Cool, 50-60°F No 1,959 394 Yes
Pacific Coast IRONMAN 70.3 Indian Wells Link Dec 8, 2024 Mild, 60-70°F No 1,500 256 Yes
Mountain IRONMAN 70.3 St. George Link May 4, 2024 Warm, 70-80°F No 3,743 1,306 Yes
Mountain IRONMAN 70.3 Boulder Link June 8, 2024 Warm, 70-80°F No 3,408 1,091 Yes
Mountain IRONMAN 70.3 Arizona Link Oct 19, 2024 Warm, 70-80°F No 1,141 118 Yes
Southeast IRONMAN 70.3 Chattanooga Link May 19, 2024 Warm, 70-80°F No 2,749 877 Yes
Southeast IRONMAN 70.3 Virginia Blue Ridge Link June 2, 2024 Warm, 70-80°F No 3,500 623 Yes
Southeast IRONMAN 70.3 Augusta Link Sept 22, 2024 Warm, 70-80°F No 1,652 335 Yes
Southeast IRONMAN 70.3 Memphis Link Oct 5, 2024 Mild, 60-70°F No 1,285 476 Yes
Southeast IRONMAN 70.3 North Carolina Link Oct 19, 2024 Mild, 60-70°F Yes 1,458 325 Yes
Midwest IRONMAN 70.3 Tulsa Link May 11, 2024 Warm, 70-80°F No 2,842 449 Yes
Midwest IRONMAN 70.3 Des Moines Link June 16, 2024 Warm, 70-80°F No 2,425 439 Yes
Midwest IRONMAN 70.3 Steelhead Link June 30, 2024 Warm, 70-80°F Yes 1,377 328 Yes
Midwest IRONMAN 70.3 Ohio Link July 28, 2024 Warm, 70-80°F No 1,170 272 Yes
Midwest IRONMAN 70.3 Wisconsin Link Aug 11, 2024 Warm, 70-80°F No 2,266 350 Yes
Midwest IRONMAN 70.3 Michigan Link Sept 15, 2024 Mild, 60-70°F Yes 1,377 305 Yes
Midwest IRONMAN 70.3 Muncie Link Oct 12, 2024 Mild, 60-70°F No 1,494 492 Yes
Gulf Coast IRONMAN 70.3 Texas Link April 7, 2024 Warm, 70-80°F No 1,400 268 Yes
Gulf Coast IRONMAN 70.3 Gulf Coast Link May 11, 2024 Warm, 70-80°F Yes 833 145 Yes
Gulf Coast IRONMAN 70.3 Waco Link Oct 26, 2024 Warm, 70-80°F No 1,282 240 Yes
Gulf Coast IRONMAN 70.3 Florida Link Nov 2, 2024 Warm, 70-80°F Yes 689 95 Yes
Northeast IRONMAN 70.3 Western Massachusetts Link June 9, 2024 Warm, 70-80°F No 3,652 680 Yes
Northeast IRONMAN 70.3 Eagleman Link June 9, 2024 Warm, 70-80°F No 1,347 210 Yes
Northeast IRONMAN 70.3 Mont Tremblant Link June 23, 2024 Warm, 70-80°F No 2,782 761 Yes
Northeast IRONMAN 70.3 Pennsylvania Link July 7, 2024 Warm, 70-80°F No 3,969 1,187 Yes
Northeast IRONMAN 70.3 Musselman Link July 14, 2024 Warm, 70-80°F No 1,750 450 Yes
Northeast IRONMAN 70.3 Maine Link Aug 25, 2024 Mild, 60-70°F Yes 1,000 128 Yes
Northeast IRONMAN 70.3 Atlantic City Link Sept 8, 2024 Warm, 70-80°F Yes 738 90 Yes
Northeast IRONMAN 70.3 New York Link Sept 22, 2024 Warm, 70-80°F Yes 2,133 442 Yes


This 70.3 triathlon training plan provides a comprehensive approach to preparing for a Half Ironman race. By following a structured plan with specific workouts tailored to improve performance in swimming, cycling, and running, athletes can maximize their potential on race day. Remember, consistency, recovery, and proper nutrition play critical roles in the success of your training journey.


  • Friel, J. (2016). The Triathlete's Training Bible. VeloPress.
  • Fitzgerald, M. (2018). 80/20 Triathlon. Da Capo Lifelong Books.
  • Scientific journals and triathlon-specific websites (provide specific citations where appropriate).

By following this expanded plan, triathletes at all levels can approach their 70.3 race with confidence, knowing they have a solid, well-rounded training strategy.