Half Ironman 70.3 under 5h
16-week program for a 70.3 (1.9 km swim / 90 km bike / 21 km run) targeting 5 hours. For triathletes who have completed an Olympic distance.
Prerequisites
- ✓Completed Olympic triathlon
- ✓Swim 2 km without stopping
- ✓Run 90 min continuously
- ✓Regular bike rides > 2h
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
Rest
2000 m: 10×200 m (20 s rest)
1h30 base endurance
50 min base endurance
1500 m technique + drills
Bike 2h + run 30 min base endurance
1h10 base endurance
Rest
2500 m: 5×500 m race pace (30 s rest)
1h45 with 3×10 min at 80% max HR
55 min with 10 min at threshold pace
1800 m easy
Bike 2h15 + run 40 min
1h20 base endurance
Rest
2500 m: 1900 m race pace + cool-down
2h with hill intervals (6×3 min)
60 min including 20 min threshold
2000 m open water
Bike 2h30 + run 45 min at race pace
1h30 base endurance
Rest
1500 m easy
1h easy
40 min base endurance
1200 m technique
Bike 1h + run 25 min
Full rest
Rest
3000 m: 6×500 m (30 s rest)
2h15 with 4×12 min at 85% max HR
65 min: 3×10 min threshold (3 min rest)
2000 m race pace
Bike 3h + run 45 min race pace
1h40 base endurance
Rest
2500 m: 1900 m non-stop open water
90 km at race pace (exact 70.3 distance)
Rest, recovery after long bike
15 km including 10 km at 70.3 race pace — half-marathon deferred to W8 brick
Bike 1h + run 25 min, active recovery
Rest
Rest
1800 m easy
1h20 easy
45 min base endurance
1500 m technique
Bike 1h30 + run 30 min
Full rest
Rest
3000 m race pace
2h30 with 30 min at race pace
70 min: 25 min at race pace
2000 m open water + starts
Bike 3h30 + run 50 min race pace
1h50 base endurance
Rest
1800 m easy
1h30 easy
50 min base endurance
1500 m
Bike 2h + run 35 min
Rest
Rest
3500 m: 7×500 m (25 s rest)
3h with 45 min race pace
75 min: 30 min race pace
2000 m open water
Bike 4h + run 50 min
2h base endurance
Rest
2000 m easy
1h45 easy
55 min base endurance
1500 m
Bike 2h + run 40 min
Rest
Rest
2500 m race pace
2h30 race pace segments
65 min including 20 min race pace
1800 m open water
Bike 2h15 + run 45 min
1h45 base endurance
Rest
2000 m easy
1h45 with short pick-ups
55 min including 2×8 min race pace
1500 m
Bike 1h30 + run 30 min
Rest
Rest
1800 m with pick-ups
1h15 with 3×5 min race pace
40 min including 2×5 min race pace
1200 m easy
Bike 55 min + run 20 min
Rest
Rest
1200 m easy
50 min easy + pick-ups
30 min: 3×2 min race pace
800 m very easy + starts
Bike 30 min + run 15 min very easy
Full rest, complete gear check
Rest
800 m easy swim
35 min bike + 10 min run
Rest, transition and race nutrition checklist
Course recon, gear drop-off
Rest, pasta party, sleep
🏁 Half Ironman 70.3 — 1.9 km / 90 km / 21 km. 16 weeks of work pay off today!
Training tips
- 1.Race nutrition is key: gel every 30–40 min on bike, water every 15 min.
- 2.On 90 km bike, wind and elevation management matters. Ride outdoors, not only on the trainer.
- 3.The half-marathon runs on exhausted legs — the long brick (2h bike + 45 min run) is essential.
- 4.Sleep enough. Adaptation happens at night.
Frequently Asked Questions
Can I do this plan without a power meter?
Yes. Use a heart rate monitor and HR zones. A power meter is a plus for intense sessions.
How do I manage nutrition over 5 hours?
Aim for 60–90 g of carbs per hour. Gels + sports drink on the bike, gels + water on the run. Always test in training.