Half Ironman 70.3 Training Plan: 16-Week Complete Race Preparation Guide

IRONMAN 70.3 (also known as Half Ironman) includes a 1.9 km swim, 90 km bike, and 21.1 km run, making it the most popular long-distance race format in triathlon. This article provides a complete 16-week race preparation plan, suitable for athletes with Olympic-distance race completion experience.

Race Basic Data

Event	Distance	Target Finish Time (Intermediate)	Elite Athletes
Swim	1.9 km	40–55 min	22–30 min
T1	—	3–6 min	1–2 min
Bike	90 km	2:30–3:00	2:00–2:20
T2	—	2–4 min	1–2 min
Run	21.1 km	1:50–2:20	1:15–1:30
Total	113 km	5:15–6:30	3:55–4:30

Training Prerequisites

Before starting this plan, you should be able to:

• Swim 1,500 meters continuously
• Ride a bike for more than 2 hours without stopping
• Complete a half marathon or a run of similar distance
• Maintain a baseline of no less than 8 hours of training per week

16-Week Training Periodization

Phase 1: Base Building (Weeks 1–4)

Weekly Training Hours: 8–10 hours

Week	Swim	Bike	Run	Focus
Week 1	2×1,500m	2×1.5hr	3×Easy Run	Build base volume
Week 2	2×2,000m	1×2hr+1×1hr	3×Easy Run	Extend endurance
Week 3	2×2,000m	1×2.5hr+1×Intervals	2×Easy+1×Tempo	Introduce intensity
Week 4	Recovery Week	Reduce volume by 50%	Reduce volume by 50%	Recovery and adaptation

Phase 2: Build Training (Weeks 5–8)

Weekly Training Hours: 10–13 hours

• Swim: Introduce open-water practice, with technical focus on drafting
• Bike: One long ride per week (3–3.5 hours), one interval session
• Run: Add “brick training” (running immediately after a long ride)
• Schedule a recovery week every two weeks

Key Workout: Brick Combination

Long ride 3 hours (Z2 intensity, approximately 90 km)
→ Transition immediately
→ Run 45 minutes (Z2+ heart rate)

Phase 3: Peak Training (Weeks 9–12)

Weekly Training Hours: 12–15 hours

• Swim: Accumulate 5,000–6,000 meters per week, including race-pace sets
• Bike: One long ride reaching 3.5–4 hours, one power interval session (4×15 minutes at FTP intensity)
• Run: Long run reaching 18–20 km, one tempo run (10–12 km at pace)

Phase 4: Taper (Weeks 13–16)

Weeks 13–14: Reduce training volume to 60%, maintain intensity
Week 15: Reduce training volume to 40%, add short segments at race speed to each session
Week 16 (Race Week): Only light activation training, complete rest 3 days before the race

Key Training Metric Settings

Bike Power Zones (Using FTP 250W as an Example)

Zone	Power Range	Application
Z1 Recovery	<150W	Warm-up, cool-down
Z2 Aerobic	150–200W	Long-distance training
Z3 Tempo	200–225W	Race pace
Z4 Threshold	225–265W	Interval training
Z5 Anaerobic	>265W	Sprint training

Recommended 70.3 Race Power: 75–80% of FTP (approximately 188–200W)

Run Pace Settings

Run Type	Heart Rate Zone	Purpose
Easy Run	65–70% MHR	Base building
Tempo Run	80–85% MHR	Lactate threshold
Race Pace	75–80% MHR	70.3 run segment

Nutrition and Recovery Strategies

Post-Workout Recovery Window (Within 30 Minutes)

• Protein: 20–30 grams
• Carbohydrates: 40–60 grams
• Recommended: Greek yogurt + banana, chocolate milk

Carbohydrate Loading Two Days Before the Race

• Day 2: Carbohydrate intake ×1.5 times
• Day 1: Normal diet, go to bed early
• Race Day Breakfast: 3 hours before the race, 60–80 grams of carbohydrates, low fiber

Taiwan 70.3 Race Information

• IRONMAN 70.3 Taitung: Held annually in April, swim in Living Lake, bike on Provincial Highway 11, run through the city
• IRONMAN 70.3 Kenting: Stunning scenery, swim in South Bay, warm climate
• Asian Championship: An Asian series that Taiwanese athletes actively compete in every year

With 16 weeks of systematic training, you will stand at the 70.3 starting line fully prepared, ready to enjoy the most beautiful challenge distance in triathlon!

Related Topic Reading

• IRONMAN 70.3 Half Ironman Training Plan: 24-Week Periodized Race Preparation Design
• Ironman 70.3 Training Plan: 20-Week Complete Schedule to Finish a Half Ironman
• 70.3 Half Ironman Finish Guide: The Breakthrough Rhythm for Middle-Distance Athletes
• IRONMAN 70.3 Distance Full Analysis: How to Estimate Finish Time for 1.9/90/21.1 km