# 16-week training plan for IRONMAN 70.3 Les Sables d'Olonne

HTML version (interactive, with a volume switch and calendar export): https://www.metrica.fit/races/im703-les-sables-dolonne/training-plan

- This free 16-week training plan for IRONMAN 70.3 Les Sables d'Olonne averages 10 hours a week, peaking at 13 hours in week 11, with recovery weeks 4, 8 and 12 and a two-week taper.
- It starts on Monday, 15 March 2027 and ends on race day, Thursday, 1 July 2027.
- A typical week has about 10 sessions — three swims, three rides, three runs and, in the first half, strength — with the time split roughly 45% bike, 30% run and 21% swim; the longest ride is 3:30 and the longest run 1:40.
- Adjusted for this course: flat and fast: live in the aero bars.
- At the 2026 edition, 2,595 athletes finished; the median finish time was 5:43:06 (men 5:36, women 6:20), and the middle half of the field finished between 5:14 and 6:16.

## Phases

- **Base** (weeks 1–4): Aerobic engine and technique. Mostly easy, a little sweet spot, strength on Mondays.
- **Build 1** (weeks 5–8): Threshold work on the bike and run, longer weekends, longer bricks.
- **Build 2** (weeks 9–12): Race-specific: long efforts at 70.3 power and pace, the biggest weeks of the plan.
- **Peak** (weeks 13–14): Race rehearsals: full fuelling, race kit, race pace off the bike.
- **Taper** (weeks 15–16): Volume drops, intensity stays. Arrive fresh, not flat.

## Adjusted for this course

- **Flat and fast: live in the aero bars.** Only about 421 m of climbing, so position is free speed. Every race-power block from week 9 is ridden in the aero position, and long rides finish with 20 minutes down on the bars.

## Weekly hours

| Week | Phase | Dates | Total | Swim | Bike | Run | Strength |
| --- | --- | --- | --- | --- | --- | --- | --- |
| 1 | Base | 2027-03-15 – 2027-03-21 | 8:40 | 2:00 | 3:45 | 2:25 | 0:30 |
| 2 | Base | 2027-03-22 – 2027-03-28 | 9:10 | 2:05 | 4:05 | 2:30 | 0:30 |
| 3 | Base | 2027-03-29 – 2027-04-04 | 10:05 | 2:15 | 4:25 | 2:55 | 0:30 |
| 4 | Base (recovery) | 2027-04-05 – 2027-04-11 | 6:35 | 1:15 | 3:05 | 1:55 | 0:20 |
| 5 | Build 1 | 2027-04-12 – 2027-04-18 | 10:30 | 2:20 | 4:35 | 3:05 | 0:30 |
| 6 | Build 1 | 2027-04-19 – 2027-04-25 | 11:15 | 2:25 | 5:05 | 3:15 | 0:30 |
| 7 | Build 1 | 2027-04-26 – 2027-05-02 | 11:55 | 2:35 | 5:20 | 3:30 | 0:30 |
| 8 | Build 1 (recovery) | 2027-05-03 – 2027-05-09 | 7:35 | 1:25 | 3:30 | 2:20 | 0:20 |
| 9 | Build 2 | 2027-05-10 – 2027-05-16 | 11:35 | 2:30 | 5:15 | 3:25 | 0:25 |
| 10 | Build 2 | 2027-05-17 – 2027-05-23 | 12:20 | 2:35 | 5:40 | 3:40 | 0:25 |
| 11 | Build 2 | 2027-05-24 – 2027-05-30 | 13:00 | 2:40 | 5:55 | 4:00 | 0:25 |
| 12 | Build 2 (recovery) | 2027-05-31 – 2027-06-06 | 8:05 | 1:25 | 3:50 | 2:30 | 0:20 |
| 13 | Peak | 2027-06-07 – 2027-06-13 | 11:30 | 2:35 | 5:15 | 3:40 | 0:00 |
| 14 | Peak | 2027-06-14 – 2027-06-20 | 10:25 | 2:20 | 4:55 | 3:10 | 0:00 |
| 15 | Taper | 2027-06-21 – 2027-06-27 | 7:55 | 1:55 | 3:35 | 2:25 | 0:00 |
| 16 | Race week | 2027-06-28 – 2027-07-04 | 1:00 | 0:20 | 0:30 | 0:10 | 0:00 |

## Week 1 — Base · 2027-03-15 to 2027-03-21 · 8:40

Settle into the routine. Every session easy enough to finish wanting more.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 03-15 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 03-16 | Swim · technique | 0:45 | Warm-up 300 m easy. Drills 8×50 m (catch-up, fingertip drag, 6-kick switch), 20 s rest. Main 6×100 m smooth at RPE 5, 20 s rest. Cool-down 200 m. |
| Tue 03-16 | Run · hills (key) | 0:45 | Easy 15 min. 8×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish. |
| Wed 03-17 | Bike · sweet spot (key) | 1:00 | 10 min warm-up. 3×10 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down. |
| Thu 03-18 | Swim · aerobic | 0:45 | Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m. |
| Thu 03-18 | Run · easy | 0:40 | Easy Z2, conversational. 4×20 s strides at the end. |
| Fri 03-19 | Bike · easy | 0:45 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 03-20 | Long ride (key) | 2:00 | Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour. |
| Sun 03-21 | Long run (key) | 1:00 | Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day. |
| Sun 03-21 | Swim · recovery (optional) | 0:30 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 2 — Base · 2027-03-22 to 2027-03-28 · 9:10

Same week, a little longer. Consistency is the whole game in base.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 03-22 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 03-23 | Swim · technique | 0:50 | Warm-up 300 m easy. Drills 8×50 m (catch-up, fingertip drag, 6-kick switch), 20 s rest. Main 6×100 m smooth at RPE 5, 20 s rest. Cool-down 200 m. |
| Tue 03-23 | Run · hills (key) | 0:45 | Easy 15 min. 8×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish. |
| Wed 03-24 | Bike · sweet spot (key) | 1:00 | 10 min warm-up. 3×12 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down. |
| Thu 03-25 | Swim · aerobic | 0:45 | Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m. |
| Thu 03-25 | Run · easy | 0:40 | Easy Z2, conversational. 4×20 s strides at the end. |
| Fri 03-26 | Bike · easy | 0:50 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 03-27 | Long ride (key) | 2:15 | Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour. |
| Sun 03-28 | Long run (key) | 1:05 | Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day. |
| Sun 03-28 | Swim · recovery (optional) | 0:30 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 3 — Base · 2027-03-29 to 2027-04-04 · 10:05

First brick run off the long ride. Find your swim CSS pace this week (400 m + 200 m test) if you don’t know it.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 03-29 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 03-30 | Swim · technique | 0:50 | Warm-up 300 m easy. Drills 8×50 m (catch-up, fingertip drag, 6-kick switch), 20 s rest. Main 6×100 m smooth at RPE 5, 20 s rest. Cool-down 200 m. |
| Tue 03-30 | Run · hills (key) | 0:50 | Easy 15 min. 10×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish. |
| Wed 03-31 | Bike · sweet spot (key) | 1:05 | 10 min warm-up. 2×20 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down. |
| Thu 04-01 | Swim · aerobic | 0:50 | Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m. |
| Thu 04-01 | Run · easy | 0:45 | Easy Z2, conversational. 4×20 s strides at the end. |
| Fri 04-02 | Bike · easy | 0:50 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 04-03 | Long ride (key) | 2:30 | Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour. |
| Sat 04-03 | Brick run | 0:10 | Straight off the bike: easy, short strides, find your run legs. |
| Sun 04-04 | Long run (key) | 1:10 | Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day. |
| Sun 04-04 | Swim · recovery (optional) | 0:35 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 4 — Base (recovery week) · 2027-04-05 to 2027-04-11 · 6:35

Recovery week: about a third less. Let the first block soak in.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 04-05 | Strength & mobility | 0:20 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 04-06 | Swim · technique | 0:40 | Warm-up 300 m easy. Drills 8×50 m (catch-up, fingertip drag, 6-kick switch), 20 s rest. Main 6×100 m smooth at RPE 5, 20 s rest. Cool-down 200 m. |
| Tue 04-06 | Run · easy + strides | 0:35 | Easy Z2 with 6×20 s relaxed strides. |
| Wed 04-07 | Bike · easy spin | 0:45 | Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week. |
| Thu 04-08 | Swim · aerobic | 0:35 | Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m. |
| Thu 04-08 | Run · easy | 0:30 | Easy Z2, conversational. 4×20 s strides at the end. |
| Fri 04-09 | Bike · easy | 0:40 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 04-10 | Long ride · easy (key) | 1:40 | Steady Z2. Practise eating every 20 minutes. |
| Sun 04-11 | Long run · easy (key) | 0:50 | Easy Z2. |

## Week 5 — Build 1 · 2027-04-12 to 2027-04-18 · 10:30

Threshold arrives. If you have a power meter, test FTP on Wednesday (20-min test) and set your zones.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 04-12 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 04-13 | Swim · threshold | 0:55 | Warm-up 400 m. Main 8×100 m at CSS pace (your 1,500 m time-trial pace), 15 s rest. 4×50 m fast/easy. Cool-down 200 m. |
| Tue 04-13 | Run · threshold (key) | 0:50 | Easy 15 min. 5×1 km at threshold (10 km race effort), 2 min jog. Easy to finish. |
| Wed 04-14 | Bike · threshold (key) | 1:10 | 15 min warm-up. 4×8 min at 95–100% FTP, 4 min easy between. Cool-down. |
| Thu 04-15 | Swim · endurance | 0:50 | Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 04-15 | Run · easy | 0:45 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 04-16 | Bike · easy | 0:55 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 04-17 | Long ride + tempo (key) | 2:30 | Z2, with 2×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour. |
| Sat 04-17 | Brick run | 0:15 | Straight off the bike: 5 min easy, then steady (RPE 6). |
| Sun 04-18 | Long run (key) | 1:15 | Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes. |
| Sun 04-18 | Swim · recovery (optional) | 0:35 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 6 — Build 1 · 2027-04-19 to 2027-04-25 · 11:15

Longer threshold blocks; the weekend gets bigger.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 04-19 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 04-20 | Swim · threshold | 0:55 | Warm-up 400 m. Main 8×100 m at CSS pace (your 1,500 m time-trial pace), 15 s rest. 4×50 m fast/easy. Cool-down 200 m. |
| Tue 04-20 | Run · threshold (key) | 0:55 | Easy 15 min. 4×1.6 km at threshold (10 km race effort), 2 min jog. Easy to finish. |
| Wed 04-21 | Bike · threshold (key) | 1:15 | 15 min warm-up. 3×12 min at 95–100% FTP, 4 min easy between. Cool-down. |
| Thu 04-22 | Swim · endurance | 0:55 | Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 04-22 | Run · easy | 0:45 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 04-23 | Bike · easy | 1:00 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 04-24 | Long ride + tempo (key) | 2:50 | Z2, with 2×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour. |
| Sat 04-24 | Brick run | 0:15 | Straight off the bike: 5 min easy, then steady (RPE 6). |
| Sun 04-25 | Long run (key) | 1:20 | Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes. |
| Sun 04-25 | Swim · recovery (optional) | 0:35 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 7 — Build 1 · 2027-04-26 to 2027-05-02 · 11:55

The hardest week of the first build. Sleep is training.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 04-26 | Strength & mobility | 0:30 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 04-27 | Swim · threshold | 1:00 | Warm-up 400 m. Main 10×100 m at CSS pace (your 1,500 m time-trial pace), 15 s rest. 4×50 m fast/easy. Cool-down 200 m. |
| Tue 04-27 | Run · threshold (key) | 0:55 | Easy 15 min. 3×2 km at threshold (10 km race effort), 2 min jog. Easy to finish. |
| Wed 04-28 | Bike · threshold (key) | 1:15 | 15 min warm-up. 3×15 min at 95–100% FTP, 4 min easy between. Cool-down. |
| Thu 04-29 | Swim · endurance | 0:55 | Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 04-29 | Run · easy | 0:50 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 04-30 | Bike · easy | 1:00 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 05-01 | Long ride + tempo (key) | 3:05 | Z2, with 3×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour. |
| Sat 05-01 | Brick run | 0:20 | Straight off the bike: 5 min easy, then steady (RPE 6). |
| Sun 05-02 | Long run (key) | 1:25 | Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes. |
| Sun 05-02 | Swim · recovery (optional) | 0:40 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 8 — Build 1 (recovery week) · 2027-05-03 to 2027-05-09 · 7:35

Recovery week. Short, easy, nothing to prove.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 05-03 | Strength & mobility | 0:20 | Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility. |
| Tue 05-04 | Swim · threshold | 0:45 | Warm-up 400 m. Main 10×100 m at CSS pace (your 1,500 m time-trial pace), 15 s rest. 4×50 m fast/easy. Cool-down 200 m. |
| Tue 05-04 | Run · easy + strides | 0:40 | Easy Z2 with 6×20 s relaxed strides. |
| Wed 05-05 | Bike · easy spin | 0:50 | Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week. |
| Thu 05-06 | Swim · endurance | 0:40 | Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 05-06 | Run · easy | 0:35 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 05-07 | Bike · easy | 0:40 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 05-08 | Long ride · easy (key) | 2:00 | Steady Z2. Practise eating every 20 minutes. |
| Sat 05-08 | Brick run | 0:10 | Straight off the bike: 5 min easy, then steady (RPE 6). |
| Sun 05-09 | Long run · easy (key) | 0:55 | Easy Z2. |

## Week 9 — Build 2 · 2027-05-10 to 2027-05-16 · 11:35

Race-specific: long efforts at 70.3 power and pace. Practise race fuelling on every long session.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 05-10 | Strength & mobility | 0:25 | Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility. |
| Tue 05-11 | Swim · race-pace sets | 1:00 | Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m. |
| Tue 05-11 | Run · race pace (key) | 0:55 | Easy 15 min. 3×2.5 km at 70.3 run pace (a little slower than half-marathon pace), 2 min jog. Easy to finish. |
| Wed 05-12 | Bike · race power (key) | 1:15 | 15 min warm-up. 3×15 min at 75–82% FTP (70.3 race power) in the aero position, 5 min easy between. Cool-down. |
| Thu 05-13 | Swim · endurance | 0:55 | Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 05-13 | Run · easy | 0:45 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 05-14 | Bike · easy | 1:00 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 05-15 | Long ride + race power (key) | 3:00 | Z2, with 2×20 min at 70.3 race power (75–82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour. |
| Sat 05-15 | Brick run · race pace | 0:20 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 05-16 | Long run + race pace (key) | 1:25 | Z2 with the last 20 min at 70.3 run pace. Race-day gels. |
| Sun 05-16 | Swim · recovery (optional) | 0:35 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 10 — Build 2 · 2027-05-17 to 2027-05-23 · 12:20

Bigger race-power blocks. The brick runs are where race pace starts to feel normal.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 05-17 | Strength & mobility | 0:25 | Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility. |
| Tue 05-18 | Swim · race-pace sets | 1:00 | Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m. |
| Tue 05-18 | Run · race pace (key) | 0:55 | Easy 15 min. 3×2.5 km at 70.3 run pace (a little slower than half-marathon pace), 2 min jog. Easy to finish. |
| Wed 05-19 | Bike · race power (key) | 1:20 | 15 min warm-up. 3×15 min at 75–82% FTP (70.3 race power) in the aero position, 5 min easy between. Cool-down. |
| Thu 05-20 | Swim · endurance | 0:55 | Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 05-20 | Run · easy | 0:50 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 05-21 | Bike · easy | 1:00 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 05-22 | Long ride + race power (key) | 3:20 | Z2, with 2×30 min at 70.3 race power (75–82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour. |
| Sat 05-22 | Brick run · race pace | 0:25 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 05-23 | Long run + race pace (key) | 1:30 | Z2 with the last 20 min at 70.3 run pace. Race-day gels. |
| Sun 05-23 | Swim · recovery (optional) | 0:40 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 11 — Build 2 · 2027-05-24 to 2027-05-30 · 13:00

The biggest week of the plan. Nail the fuelling, protect the sleep.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 05-24 | Strength & mobility | 0:25 | Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility. |
| Tue 05-25 | Swim · race-pace sets | 1:00 | Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m. |
| Tue 05-25 | Run · race pace (key) | 1:00 | Easy 15 min. 3×3 km at 70.3 run pace (a little slower than half-marathon pace), 2 min jog. Easy to finish. |
| Wed 05-26 | Bike · race power (key) | 1:20 | 15 min warm-up. 2×30 min at 75–82% FTP (70.3 race power) in the aero position, 5 min easy between. Cool-down. |
| Thu 05-27 | Swim · endurance | 1:00 | Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 05-27 | Run · easy | 0:50 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 05-28 | Bike · easy | 1:05 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 05-29 | Long ride + race power (key) | 3:30 | Z2, with 2×40 min at 70.3 race power (75–82% FTP) in the aero bars. Race-day fuelling: 70–90 g carbs an hour. |
| Sat 05-29 | Brick run · race pace | 0:30 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 05-30 | Long run + race pace (key) | 1:40 | Z2 with the last 30 min at 70.3 run pace. Race-day gels. |
| Sun 05-30 | Swim · recovery (optional) | 0:40 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 12 — Build 2 (recovery week) · 2027-05-31 to 2027-06-06 · 8:05

Recovery week before the peak. Feeling flat midweek is normal.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 05-31 | Strength & mobility | 0:20 | Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility. |
| Tue 06-01 | Swim · race-pace sets | 0:45 | Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m. |
| Tue 06-01 | Run · easy + strides | 0:40 | Easy Z2 with 6×20 s relaxed strides. |
| Wed 06-02 | Bike · easy spin | 0:55 | Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week. |
| Thu 06-03 | Swim · endurance | 0:40 | Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 06-03 | Run · easy | 0:35 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 06-04 | Bike · easy | 0:45 | Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm. |
| Sat 06-05 | Long ride · easy (key) | 2:10 | Steady Z2. Practise eating every 20 minutes. |
| Sat 06-05 | Brick run · race pace | 0:15 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 06-06 | Long run · easy (key) | 1:00 | Easy Z2. |

## Week 13 — Peak · 2027-06-07 to 2027-06-13 · 11:30

Dress rehearsal: race kit, race fuel, race pace — find the problems now, not on race day.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 06-07 | Rest | — | Day off. Sleep, eat well, walk. |
| Tue 06-08 | Swim · open water | 1:00 | Open water if you can (wetsuit): 2×15 min at race effort, sighting every 6 strokes, plus 3 practice starts. Pool fallback: 2×800 m at race pace. |
| Tue 06-08 | Run · race pace (key) | 0:55 | Easy 15 min. 2×4 km at 70.3 run pace, 3 min jog. Easy to finish. |
| Wed 06-09 | Bike · race power + spikes (key) | 1:15 | 15 min warm-up. 3×15 min at race power with a 30 s surge to 110% FTP every 5 min (passing, climbs). Cool-down. |
| Thu 06-10 | Swim · endurance | 0:55 | Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 06-10 | Run · easy | 0:45 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 06-11 | Bike · easy + cadence | 1:00 | Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend. |
| Sat 06-12 | Race rehearsal ride (key) | 3:00 | Dress rehearsal: race kit, race bike, race breakfast. 2×45 min at race power with exactly your race-day fuel and fluids. |
| Sat 06-12 | Brick run · race pace | 0:30 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 06-13 | Long run + race pace (key) | 1:30 | Z2 with 2×15 min at 70.3 run pace. Last long run. |
| Sun 06-13 | Swim · recovery (optional) | 0:40 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 14 — Peak · 2027-06-14 to 2027-06-20 · 10:25

Last block of real work. Confidence, not new fitness.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 06-14 | Rest | — | Day off. Sleep, eat well, walk. |
| Tue 06-15 | Swim · open water | 0:55 | Open water if you can (wetsuit): 2×15 min at race effort, sighting every 6 strokes, plus 3 practice starts. Pool fallback: 2×800 m at race pace. |
| Tue 06-15 | Run · race pace (key) | 0:50 | Easy 15 min. 2×4 km at 70.3 run pace, 3 min jog. Easy to finish. |
| Wed 06-16 | Bike · race power + spikes (key) | 1:15 | 15 min warm-up. 3×15 min at race power with a 30 s surge to 110% FTP every 5 min (passing, climbs). Cool-down. |
| Thu 06-17 | Swim · endurance | 0:50 | Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m. |
| Thu 06-17 | Run · easy | 0:40 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 06-18 | Bike · easy + cadence | 0:55 | Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend. |
| Sat 06-19 | Long ride + race power (key) | 2:45 | Z2 with 3×20 min at race power. Last big ride. |
| Sat 06-19 | Brick run · race pace | 0:20 | Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence. |
| Sun 06-20 | Long run + race pace (key) | 1:20 | Z2 with 2×15 min at 70.3 run pace. Last long run. |
| Sun 06-20 | Swim · recovery (optional) | 0:35 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 15 — Taper · 2027-06-21 to 2027-06-27 · 7:55

Taper: about a third less volume, same intensity. Restlessness is a good sign.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 06-21 | Rest | — | Day off. Sleep, eat well, walk. |
| Tue 06-22 | Swim · sharpen | 0:45 | Warm-up 300 m. 6×100 m at race pace, 20 s rest. 4×25 m fast. Cool-down 200 m. |
| Tue 06-22 | Run · sharpen (key) | 0:40 | Easy 15 min. 5×2 min at 10 km pace, 2 min jog. Easy to finish. |
| Wed 06-23 | Bike · openers (key) | 1:00 | 10 min easy. 3×5 min at race power, 3 min easy. 3×30 s fast. Spin out. |
| Thu 06-24 | Swim · easy | 0:40 | Easy 1,500–2,000 m with 4×50 m at race pace. Leave the pool wanting more. |
| Thu 06-24 | Run · easy | 0:30 | Easy Z2, conversational. Run by feel, not pace. |
| Fri 06-25 | Bike · easy + cadence | 0:45 | Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend. |
| Sat 06-26 | Shorter long ride (key) | 1:50 | Z2 with 3×10 min at race power. Check the bike: tyres, gears, nothing new from here. |
| Sat 06-26 | Brick run | 0:15 | Straight off the bike: 5 min easy, then steady (RPE 6). |
| Sun 06-27 | Long run · short (key) | 1:00 | Easy Z2 with 3×3 min at race pace. |
| Sun 06-27 | Swim · recovery (optional) | 0:30 | Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs. |

## Week 16 — Race week · 2027-06-28 to 2027-07-04 · 1:00

Race week. Short, sharp, rested. Trust the work.

| Day | Session | Time | What to do |
| --- | --- | --- | --- |
| Mon 06-28 | Rest | — | Day off. Pack your race bag from a checklist. |
| Tue 06-29 | Swim · shake-out | 0:20 | Easy, ideally on the course: sight the buoys, feel the water. |
| Wed 06-30 | Bike · check ride | 0:30 | 30 min easy with 3×1 min at race power — check gears and brakes, then rack it. |
| Wed 06-30 | Run · shake-out | 0:10 | 10 min easy with 3 strides. |
| Thu 07-01 | RACE DAY (key) | — | Swim calm, ride your power, run the first 5 km slower than you want to. Eat and drink to plan. |
| Fri 07-02 | Recovery | — | Walk, eat, celebrate. No training for a few days. |
| Sat 07-03 | Recovery | — | Walk, eat, celebrate. No training for a few days. |
| Sun 07-04 | Recovery | — | Walk, eat, celebrate. No training for a few days. |

## Questions

**How many hours a week do I need to train for IRONMAN 70.3 Les Sables d'Olonne?** This plan averages 10 hours a week over 15 weeks of training (peak 13 h in week 11) at the standard level. The 7-hour version is enough to finish strong if you already swim, ride and run regularly; the 13-hour version suits experienced athletes chasing a personal best or a World Championship slot.

**What finish time should I expect at IRONMAN 70.3 Les Sables d'Olonne?** At the 2026 edition, 2,595 athletes finished; the median finish time was 5:43:06 (men 5:36, women 6:20), and the middle half of the field finished between 5:14 and 6:16.

**Why are weeks 4, 8 and 12 easier?** They are recovery weeks: volume drops by about a third so the training of the previous three weeks turns into fitness instead of accumulated fatigue. Most age-groupers who get injured or burn out skip them.

**How long is the taper before a 70.3?** Two weeks. Week 15 cuts volume by about a third while keeping some race-pace work, and race week keeps you sharp with short openers. In this plan form (freshness) rises to about +23 on race day.

**What if I miss a week?** Pick the plan up where you are rather than catching up. If you miss more than a week in Build 2 or Peak, repeat the previous week before moving on. Protect the key sessions (the long ride, the long run and one quality session) when time is short.

**Do I need a power meter or heart-rate monitor?** No. Every session has an effort (RPE) description. If you do have one, set your bike zones from an FTP test in week 5 and your swim pace from a CSS test in week 3.

**What are the longest sessions?** The longest ride is 3:30 and the longest run 1:40, both in the second build block, with race-pace efforts inside them. You never need to cover the full race distance before race day.

A general plan for healthy adults who already swim, ride and run a little — not medical advice. From metrica.fit.