Ironman 70.3 Hub: Training Guides, Workouts and Preparation

The Ironman 70.3 hub delivers triathlon training with clear zones, workouts, beginner guides, pacing support, recovery, preparation and mindset guidance

Beginners Guides

Triathlon Blog

Ironman 70.3 Training Zones 1–5 Explained: Why They Matter

Learn how Ironman 70.3 training zones 1–5 guide swim, bike and run effort using heart rate, power and pace for controlled, consistent and confident racing.

How to Train for a Half Ironman / Ironman 70.3 Explained

Explore how to train for the swim, bike and run in Ironman 70.3, with workouts to build endurance, pacing and strength.

Half Ironman / 70.3 vs Ironman: What’s the Difference?

Compare the differences in distance, pacing and preparation between a Half Ironman and Ironman.

Ironman 70.3 Distances Explained: Half Ironman Breakdown

Discover what the 70.3 in Ironman means and how each discipline, swim, bike and run, breaks down in distance.

Ironman 70.3 Swim Workouts: 10 Example Training Sessions

Explore 10 example swim sessions that build form, focus and confidence for your Ironman 70.3 performance.

Ironman 70.3 Bike Workouts: 10 Example Training Sessions

Explore 10 example bike sessions that build strength, speed and control for Ironman 70.3 performance.

How to Train for Ironman 70.3: The Complete Training Guide

Learn how to prepare for your first Ironman 70.3. Discover the essential training, pacing and mindset strategies for conquering the 1.9K swim, 90K bike and 21.1K run.

Ironman 70.3 Explained: A Complete Beginner’s Training Guide

Start your Ironman 70.3 journey with confidence. This beginner’s guide explains the swim, bike and run distances, pacing strategy and mental approach to help you prepare for your first race.

Ironman 70.3 Run Workouts: 10 Example Training Sessions

Discover 10 example half marathon sessions to build endurance, improve pacing and prepare your body and mind for race day.

Zone 1 / Active Recovery

Zone 1

Triathlon Blog

Ironman 70.3 Training: When to Take a Recovery Week

Discover how recovery weeks support Ironman 70.3 preparation. Learn how scheduled rest helps absorb volume, prevent burnout and sharpen peak race performance.

Zone 2 / Endurance

Zone 2

Triathlon Blog

Ironman 70.3 Training: What Is Zone 2 / Endurance Workouts?

Learn how Zone 2 endurance training builds aerobic efficiency for Ironman 70.3 success. Discover how low-intensity riding lays the foundation for long-distance strength.

Zone 3 / Tempo

Zone 3

Triathlon Blog

10 Ironman 70.3 Zone 3 / Tempo Example Swim Sessions

Explore 10 tempo swim sessions designed to improve pace control, endurance and race confidence for Ironman 70.3.

10 Ironman 70.3 Zone 3 / Tempo Example Bike Sessions

Explore 10 tempo bike sessions that develop control, stamina and sustained power for your Ironman 70.3 ride.

10 Ironman 70.3 Zone 3 / Tempo Example Brick Sessions

Explore 10 example tempo brick workouts that improve pacing, resilience and fatigue resistance across bike and run for Ironman 70.3.

Ironman 70.3 Training: What Is Zone 3 / Tempo Workouts?

Learn how Zone 3 tempo training helps you develop race-day rhythm and control. Discover how sustained efforts improve pacing, form and swim efficiency in Ironman 70.3 prep.

10 Ironman 70.3 Zone 3 / Tempo Example Run Sessions

Discover 10 tempo sessions designed to build strength, pacing control and confidence for your next half marathon.

Zone 4 / Threshold

Zone 4

Triathlon Blog

10 Ironman 70.3 Zone 4 / Threshold Example Bike Sessions

Explore 10 threshold bike sessions that improve sustained power, pacing control and fatigue resistance for Ironman 70.3.

10 Ironman 70.3 Zone 4 / Threshold Example Run Sessions

Explore 10 threshold run sessions that improve sustained pace, focus and resilience for your Ironman 70.3 finish.

Ironman 70.3 Training: What Is Zone 4 / Threshold Workouts?

Learn how Zone 4 threshold swim training builds control, efficiency and pace holding for Ironman 70.3. Discover how sustained efforts sharpen form under pressure.

10 Ironman 70.3 Zone 4 / Threshold Example Brick Sessions

Build sustainable race strength with 10 example threshold brick sessions for Ironman 70.3. Learn how to train near your limit with controlled bike-to-run workouts.

Zone 5 / VO2 Max

Zone 5

Triathlon Blog

Ironman 70.3 Training: What Is Zone 5 / VO2 Max Workouts?

Learn how Zone 5 swim training boosts VO2 max and top-end speed in Ironman 70.3. Discover how short, high-effort sets improve your power and race-day sharpness.

Ironman 70.3 Recovery

Recovery

Triathlon Blog

Ironman 70.3 Training: When to Take a Recovery Week

Discover how recovery weeks support Ironman 70.3 preparation. Learn how scheduled rest helps absorb volume, prevent burnout and sharpen peak race performance.