A 70.3 is won by balance. This plan builds all three disciplines without burning you out.
Twenty-four weeks of integrated swim, bike, and run training, periodized as one season rather than three plans stapled together. Aerobic base first, race-specific intensity in the build, brick sessions to train the bike-to-run transition, and a taper that brings you to the line sharp.
Triathletes targeting a 70.3 / half-distance race — from first-timers to age-groupers chasing a time. Lower-to-moderate weekly volume.
- ✓24 weeks of daily swim/bike/run sessions, balanced by discipline
- ✓Targets in pace (run), power or heart rate (bike), and CSS (swim)
- ✓Brick sessions for pacing, fueling, and transitions
- ✓Fueling practice built into long sessions
- ✓Strength and recovery guidance
- ✓A genuine taper before race day
- ✓Purpose notes on key sessions
Built on the method of Breno Melo — Overall winner — White Mountains Triathlon (70.3 distance) & Boston Triathlon · IRONMAN 70.3 World Championship qualifier (pro field) · 12× Boston qualifier.
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What a typical week looks like.
Swim technique set + mobility
Bike intervals (threshold/VO2) on power
Run threshold session + core
Swim endurance set + easy spin
Rest or easy recovery swim
Long ride + brick run off the bike
Long run, aerobic, plus stretching
Instant delivery via TrainingPeaks (no paid TrainingPeaks membership required) + PDF · 70.3 Half Ironman · 24 weeks · 8–12h/week