Ironman 70.3: How to Train for Swim, Bike, and Run!
Wondering how to train for all three sports?
So, you’ve signed up for your first Ironman 70.3….now what?
Whether you’re aiming for a strong finish or just want to cross the line standing tall, knowing how to train for each leg—swim, bike, and run—is the foundation of your success.
This beginner-friendly guide breaks down each discipline with clear tips, key workouts, and smart strategies to get you race-ready.
What Is an Ironman 70.3?
An Ironman 70.3, also called a Half Ironman, includes:
1.9 km swim
90 km bike
21.1 km run (a half marathon)
That’s a total of 70.3 miles—hence the name. Yes, it’s tough, but completely achievable with consistent training and smart planning.
How Long Should You Train for an Ironman 70.3?
Most beginners follow a 16–24 week training plan. This allows time to build endurance, develop race-day skills, and include recovery phases and a taper. You don’t need to be perfect—you just need to be patient and consistent.
Ironman 70.3 Swim Training
Distance: 1.9 km open water
Target time for beginners: 40–60 minutes
What to Focus On:
Getting comfortable in open water (especially sighting and breathing)
Improving technique and efficiency
Building steady endurance
Tips for Beginners:
Swim 2–3 times per week
Focus on drills like fingertip drag, catch-up, and bilateral breathing
Gradually build your long swim to 2,000–2,500 meters
Example Weekly Swim:
Technique swim: 45 minutes with drills and short intervals
Endurance swim: 60–75 minutes at a steady pace
Optional open water session: Practice sighting and wetsuit comfort
Pro Tip: Always test your gear in the open water before race day!
Ironman 70.3 Bike Training
Distance: 90 km
Target time for beginners: 3–4 hours
What to Focus On:
Endurance on long rides
Comfort and control on your bike
Practicing nutrition and pacing
Tips for Beginners:
Ride 3 times per week
Include one long ride, one interval or tempo session, and one recovery or brick ride
Gradually increase your long ride distance to 95–110 km
Example Weekly Bike:
Intervals: VO2 max or tempo (45–60 min)
Long ride: 2.5 to 4 hours, progressive build
Brick or easy spin: 30–60 minutes, lower intensity
Pro Tip: Treat your long rides as dress rehearsals—practice fueling, hydration, and pacing.
Ironman 70.3 Run Training
Distance: 21.1 km
Target time for beginners: 2–2.5 hours
What to Focus On:
Running strong off the bike
Building long-run endurance
Maintaining form and pace under fatigue
Tips for Beginners:
Run 3–4 times per week
Mix in long runs, brick runs, and interval or threshold sessions
Build your long run to 18–21 km in your peak weeks
Example Weekly Run:
Threshold run: 35–45 minutes, include intervals
Brick run: 20–30 minutes after a bike ride
Long run: 75–120 minutes at a steady effort
Optional recovery run: 20–30 minutes easy
Pro Tip: Learn to pace conservatively in the first 5K of your run—many first-timers go out too hard.
Tapering for Your Ironman 70.3
Begin your taper 2–3 weeks before race day to allow your body to fully absorb all your training.
Reduce training volume by 30–50%
Maintain intensity but shorten intervals
Prioritize sleep, hydration, and nutrition
You want to arrive at the start line feeling fresh, not fatigued.
FAQ
How many hours should I train each week for an Ironman 70.3?
Beginner triathletes typically train 8–12 hours per week, increasing slightly in peak weeks.
Is it okay to walk during the run?
Yes! Many first-timers walk through aid stations or take strategic walk breaks to stay steady.
Should I train in open water?
If possible, yes. Practicing in race-like conditions helps build confidence and comfort.
What’s the biggest mistake beginners make?
Going out too hard, especially on the bike or the start of the run. Pacing is everything in long-course racing.
Final Thoughts
Training for an Ironman 70.3 doesn’t require elite fitness. It requires commitment, structure, and the willingness to show up, week after week.
By focusing on the swim, bike, and run as individual building blocks, you’ll develop the endurance, skills, and confidence you need to finish strong.
Stick with your plan, listen to your body, and celebrate the journey—you’re becoming a Half Ironman!
Are you ready to train smart and go the distance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.