70.3
A 70.3 plan that ends on race day
The course is 1.9 km of swimming, 90 km of riding, and a 21.1 km run. The block is 12 to 20 weeks, depending on how far out the race is. The last week is the race. The two weeks before it are a taper, shorter and easy.
What the weeks look like
Base weeks build the habit: two swims if the swim is the limiter, a pair of bikes, and a run. Build weeks turn the last bike into a brick so the run starts on tired legs. Peak keeps one harder session. Strength shows up when you have six or seven days, and it drops out of the taper.
Hours start near what you already do and rise toward a peak that is higher for a 70.3 than for a sprint, then cut back every fourth load week. A race closer than 12 weeks is too soon for this block. A race more than 40 weeks away should wait.
Race day and fuel
The race-day note splits a steady 70.3 into swim, bike, and run minutes and tells you to start the run easier than threshold. On the bike, the plan aims for about 70 g of carbohydrate per hour once the ride is long enough to need food. Practice that in training. The timed card is in Race Fuel Planner.
What you get
The overview and week 1 are free. $24 unlocks the later weeks, the hours-by-sport chart, an .ics calendar, a CSV, and a print view. Lifetime adds a rebuild from a week you already reached if the block slips.
Build a 70.3 previewTriPlan is a general training schedule, not medical advice and not a substitute for a coach or a physician. Stop for chest pain, dizziness, or pain that changes your stroke or stride. Open water and the bike need the skills and the roads you already have.