A 70.3 training plan spans 16–20 weeks with 10–14 hours weekly, a long bike of 3–4 hours, a long run of 90–105 minutes, and monthly brick sessions simulating race fatigue before a 2-week taper.
Who this is for
Athletes targeting a 70.3 who have completed Olympic distance or can train 10+ hours per week consistently.
16-week overview
| Phase | Weeks | Long bike | Long run |
|---|---|---|---|
| Base | 1–5 | 2 → 3 h | 60 → 75 min |
| Build | 6–12 | 3 → 4 h | 75 → 100 min |
| Peak | 13–14 | 4 h race sim | 90 min |
| Taper | 15–16 | 2 h | 45 min |
Weekly hour targets
According to training load research, half Ironman athletes commonly train 10–14 hours per week at peak.
Distribution: ~15% swim, 50% bike, 35% run. At least 80% of volume should be aerobic (Zone 1–2).
Sample peak week (13 h)
- Mon: 60 min swim (CSS/threshold)
- Tue: 2 h bike Z2 + 30 min run off bike
- Wed: 60 min easy run
- Thu: 90 min bike with sweet spot blocks
- Fri: Rest
- Sat: 4 h bike (race nutrition practice)
- Sun: 90 min long run
Common mistakes
- Insufficient bike volume — the 90 km bike sets up the half marathon run.
- Skipping nutrition practice on long bikes.
- Running long on fresh legs only — practice running tired.
Using Vo2Max
Vo2Max Pro plans 70.3 training with long bikes, brick runs, and taper weeks mapped to your race date and weekly hour budget.
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Frequently asked questions
How many hours per week for 70.3 training?
10–14 hours at peak for most age-group athletes.
How long to train for a half Ironman?
16–20 weeks from Olympic-distance fitness.
What is the longest bike ride in 70.3 training?
3.5–4 hours, 3 weeks before race day.
Should I run a marathon while training for 70.3?
Not necessary — the 70.3 run is a half marathon off the bike, which requires specific brick preparation.