About ten hours a week, three recovery weeks and a two-week taper — dated back from race day, Saturday, 3 April 2027, and adjusted for the course.
Aerobic engine and technique. Mostly easy, a little sweet spot, strength on Mondays.
Threshold work on the bike and run, longer weekends, longer bricks.
Race-specific: long efforts at 70.3 power and pace, the biggest weeks of the plan.
Race rehearsals: full fuelling, race kit, race pace off the bike.
Volume drops, intensity stays. Arrive fresh, not flat.
About 655 m of climbing. Ride your long rides on rolling terrain and practise holding race power over the tops instead of spiking it on every rise.
Race-day highs around 17 °C. Test your bike layers and gloves on the cool long rides — a cold descent costs more watts than any aero helmet saves.
Water around 17 °C. Get into open water from week 13 if you can, and practise the first 200 m calm — cold-water gasping is a pacing problem, not a fitness one.
Every session with its duration and what to do. Key sessions are the ones to protect when life gets busy; the rest can move or shrink. Miss a few days? Pick the plan up where you are — don’t try to catch up.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 8×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish.
10 min warm-up. 3×10 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down.
Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m.
Easy Z2, conversational. 4×20 s strides at the end.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour.
Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 8×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish.
10 min warm-up. 3×12 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down.
Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m.
Easy Z2, conversational. 4×20 s strides at the end.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour.
Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 10×30 s up a moderate hill, hard but smooth, walk/jog down. Easy to finish.
10 min warm-up. 2×20 min at 88–92% FTP (RPE 6–7), 5 min easy between. Cool-down.
Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m.
Easy Z2, conversational. 4×20 s strides at the end.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2 (65–75% FTP, conversational). Eat 60 g of carbohydrate an hour from the first hour.
Straight off the bike: easy, short strides, find your run legs.
Easy Z2. Walk the aid-station minute if you like — it’s a habit worth having on race day.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy Z2 with 6×20 s relaxed strides.
Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week.
Warm-up 300 m. Main 3×400 m steady (RPE 4–5), 30 s rest, breathing every 3 strokes. Cool-down 200 m.
Easy Z2, conversational. 4×20 s strides at the end.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2. Practise eating every 20 minutes.
Easy Z2.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 5×1 km at threshold (10 km race effort), 2 min jog. Easy to finish.
15 min warm-up. 4×8 min at 95–100% FTP, 4 min easy between. Cool-down.
Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 2×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour.
Straight off the bike: 5 min easy, then steady (RPE 6).
Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 4×1.6 km at threshold (10 km race effort), 2 min jog. Easy to finish.
15 min warm-up. 3×12 min at 95–100% FTP, 4 min easy between. Cool-down.
Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 2×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour.
Straight off the bike: 5 min easy, then steady (RPE 6).
Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy 15 min. 3×2 km at threshold (10 km race effort), 2 min jog. Easy to finish.
15 min warm-up. 3×15 min at 95–100% FTP, 4 min easy between. Cool-down.
Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 3×15 min at 80–85% FTP in the second hour. 60–80 g carbs an hour.
Straight off the bike: 5 min easy, then steady (RPE 6).
Z2, last 15 min steady (RPE 6). Take a gel every 30–40 minutes.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Squats, split squats, single-leg deadlifts, calf raises, planks — 3 sets of 8–12. Then 10 min mobility.
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.
Easy Z2 with 6×20 s relaxed strides.
Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week.
Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2 on rolling roads. Practise eating every 20 minutes.
Straight off the bike: 5 min easy, then steady (RPE 6).
Easy Z2.
Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility.
Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m.
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.
15 min warm-up. 3×15 min at 75–82% FTP (70.3 race power), 5 min easy between. Cool-down.
Warm-up 400 m. Main 3×500 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 2×20 min at 70.3 race power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Z2 with the last 20 min at 70.3 run pace. Race-day gels.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility.
Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m.
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.
15 min warm-up. 3×15 min at 75–82% FTP (70.3 race power), 5 min easy between. Cool-down.
Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 2×30 min at 70.3 race power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Z2 with the last 20 min at 70.3 run pace. Race-day gels.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility.
Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m.
Easy 15 min. 3×3 km at 70.3 run pace (a little slower than half-marathon pace), 2 min jog. Easy to finish.
15 min warm-up. 2×30 min at 75–82% FTP (70.3 race power), 5 min easy between. Cool-down.
Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Z2 on rolling roads, with 2×40 min at 70.3 race power (75–82% FTP). Race-day fuelling: 70–90 g carbs an hour.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Z2 with the last 30 min at 70.3 run pace. Race-day gels.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Maintenance: 2 sets of the same moves, lighter. Then 10 min mobility.
Warm-up 400 m. Main 3×(4×100 m at CSS, 10 s rest), 60 s between rounds. Cool-down 200 m.
Easy Z2 with 6×20 s relaxed strides.
Easy spin with 4×1 min high cadence (100+ rpm). Keep it light — this is a recovery week.
Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 spin, indoors is fine. Smooth pedalling, 85–95 rpm.
Steady Z2 on rolling roads. Practise eating every 20 minutes.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Easy Z2.
Day off. Sleep, eat well, walk.
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.
Easy 15 min. 2×4 km at 70.3 run pace, 3 min jog. Easy to finish.
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.
Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend.
Dress rehearsal on rolling roads: race kit, race bike, race breakfast. 2×45 min at race power with exactly your race-day fuel and fluids.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Z2 with 2×15 min at 70.3 run pace. Last long run.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Day off. Sleep, eat well, walk.
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.
Easy 15 min. 2×4 km at 70.3 run pace, 3 min jog. Easy to finish.
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.
Warm-up 400 m. Main 2×1,000 m steady at CSS + 5 s/100 m, 30 s rest. Cool-down 200 m.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend.
Z2 on rolling roads with 3×20 min at race power. Last big ride.
Straight off the bike: first 5 min easy, then at 70.3 run pace. Hold form, quick cadence.
Z2 with 2×15 min at 70.3 run pace. Last long run.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Day off. Sleep, eat well, walk.
Warm-up 300 m. 6×100 m at race pace, 20 s rest. 4×25 m fast. Cool-down 200 m.
Easy 15 min. 5×2 min at 10 km pace, 2 min jog. Easy to finish.
10 min easy. 3×5 min at race power, 3 min easy. 3×30 s fast. Spin out.
Easy 1,500–2,000 m with 4×50 m at race pace. Leave the pool wanting more.
Easy Z2, conversational. Run by feel, not pace.
Easy Z2 with 5×1 min at 100+ rpm. Fresh legs for the weekend.
Z2 with 3×10 min at race power. Check the bike: tyres, gears, nothing new from here.
Straight off the bike: 5 min easy, then steady (RPE 6).
Easy Z2 with 3×3 min at race pace.
Optional, after the long run or later in the day: easy 1,200–1,500 m with a few drills. Loosens the legs.
Easy with 3×4 min at race power, 3 min easy between.
Easy with a few race-pace 50s.
Easy with 4 strides.
Day off. Pack your race bag from a checklist.
Easy, ideally on the course: sight the buoys, feel the water.
30 min easy with 3×1 min at race power — check gears and brakes, then rack it.
10 min easy with 3 strides.
Swim calm, ride your power, run the first 5 km slower than you want to. Eat and drink to plan.
Walk, eat, celebrate. No training for a few days.
| Intensity | Effort (RPE) | Bike | Run | Feels like |
|---|---|---|---|---|
| Z1–2 · easy | 2–4 | 55–75% FTP | conversational | Most of the plan. You could talk in full sentences. |
| Z3 · steady | 5–6 | 76–87% FTP | marathon effort | Comfortably hard; short sentences. |
| 70.3 race pace | 6–7 | 75–82% FTP | a touch slower than half-marathon pace | The effort you can hold for the whole race. Practise it until it feels boring. |
| Sweet spot | 6–7 | 88–92% FTP | — | Big aerobic gains for the time spent. Base-phase bike work. |
| Z4 · threshold | 7–8 | 95–100% FTP | 10 km race effort | Hard, controlled, a few words at a time. |
| Z5 · hard | 9 | 106%+ FTP | short hill reps | Short reps only. Full recovery between. |
CSS is your critical swim speed — roughly your pace for a hard 1,500 m. FTP is the power you can hold for about an hour. No power meter or test yet? Ride and run by the effort column.
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.
At the 2026 edition, 2,611 athletes finished; the median finish time was 6:05:11 (men 6:01, women 6:25), and the middle half of the field finished between 5:27 and 6:49.
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.
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 +27 on race day.
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.
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.
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. If you have an injury or a health condition, check with a professional first. Plain-text version: /races/im703-oceanside/training-plan.md.