70.3 Triathlon Training Plan: 16-Week Half Distance

This basic 70.3 triathlon training plan covers the half distance (1.9 km swim, 90 km bike, 21.1 km run) in 16 weeks, with 2–6 sessions a week and a longest session of 150 minutes. Every swim, bike, run and combined session is listed below. Or let SportPlan build it around your schedule and race date.

16 weeks · 1.3–7.4 hours a week · 2–6 sessions per week · longest session 150 min

Take this goal into the plan builder and choose the schedule that fits your week.

Build my plan

SportPlan Pro · €9.99/month

Week-by-week schedule

70.3 Triathlon Training Plan: 16-Week Half Distance
Week	Phase	Sessions	Weekly total
Week 1	Base	Mon · Easy swim · 30 min Tue · Endurance ride · 60 min Wed · Easy run · 30 min Thu · Swimming drills · 30 min Fri · Easy run · 40 min Sat · Endurance ride · 90 min	280 min · 6 sessions
Week 2	Base	Mon · Easy swim · 30 min Tue · Endurance ride · 60 min Wed · Easy run · 40 min Thu · Swim kick practice · 28 min Fri · Long run · 60 min Sat · Endurance ride · 120 min	338 min · 6 sessions
Week 3	Base	Mon · Easy swim · 40 min Tue · Sustained ride · 75 min Wed · Easy run · 40 min Thu · Swim with a pull buoy · 34 min Fri · Long run · 75 min Sat · Bike-to-run brick · 75 min	339 min · 6 sessions
Week 4	Base	Mon · Easy swim · 30 min Tue · Recovery ride · 45 min Wed · Recovery run · 20 min Thu · Swimming drills · 30 min Fri · Long run · 60 min Sat · Endurance ride · 90 min	275 min · 6 sessions
Week 5	Build	Mon · Easy swim · 40 min Tue · Steady ride · 60 min Wed · Tempo or threshold run · 40 min Fri · Long run · 75 min Sat · Bike-to-run brick · 75 min	290 min · 5 sessions
Week 6	Build	Mon · Endurance swim · 50 min Tue · Bike intervals · 45 min Wed · Tempo or threshold run · 50 min Thu · Swim with a pull buoy · 34 min Fri · Long run · 90 min Sat · Bike-to-run brick · 120 min	389 min · 6 sessions
Week 7	Build	Tue · Steady ride · 60 min Wed · Tempo or threshold run · 50 min Thu · Open water swim · 45 min Fri · Progression run · 90 min Sat · Bike-to-run brick · 120 min	365 min · 5 sessions
Week 8	Build	Mon · Easy swim · 40 min Tue · Recovery ride · 45 min Wed · Easy run · 40 min Thu · Swimming drills · 30 min Fri · Long run · 75 min Sat · Endurance ride · 120 min	350 min · 6 sessions
Week 9	Build	Tue · Bike intervals · 45 min Wed · Tempo or threshold run · 50 min Thu · Open water swim · 45 min Fri · Long run · 120 min Sat · Bike-to-run brick · 150 min	410 min · 5 sessions
Week 10	Specific	Mon · Endurance swim · 50 min Tue · Steady ride · 60 min Wed · Tempo or threshold run · 50 min Thu · Open water swim · 45 min Fri · Progression run · 90 min Sat · Bike-to-run brick · 150 min	445 min · 6 sessions
Week 11	Specific	Mon · Easy swim · 40 min Tue · Sustained ride · 75 min Wed · Easy run · 40 min Thu · Swimming drills · 30 min Fri · Long run · 75 min Sat · Bike-to-run brick · 120 min	380 min · 6 sessions
Week 12	Specific	Tue · Bike intervals · 45 min Wed · Tempo or threshold run · 50 min Thu · Open water swim · 45 min Fri · Progression run · 90 min Sat · Bike-to-run brick · 150 min	380 min · 5 sessions
Week 13	Specific	Mon · Open water swim · 45 min Tue · Steady ride · 60 min Wed · Tempo or threshold run · 40 min Fri · Long run · 120 min Sat · Bike-to-run brick · 150 min	415 min · 5 sessions
Week 14	Taper	Mon · Easy swim · 40 min Tue · Sustained ride · 75 min Wed · Easy run · 50 min Thu · Swimming drills · 30 min Fri · Long run · 90 min Sat · Bike-to-run brick · 120 min	405 min · 6 sessions
Week 15	Taper	Mon · Easy swim · 40 min Tue · Bike intervals · 45 min Wed · Tempo or threshold run · 40 min Thu · Open water swim · 45 min Fri · Long run · 75 min Sat · Bike-to-run brick · 75 min	320 min · 6 sessions
Week 16	Taper	Mon · Easy swim · 30 min Wed · Recovery ride · 45 min	75 min · 2 sessions

Take this goal into the plan builder and choose the schedule that fits your week.

Build my plan

SportPlan Pro · €9.99/month

Questions about this schedule

How long is this schedule?

The complete schedule contains 16 weeks.

How many sessions are scheduled each week?

The schedule contains 2–6 sessions per week, counting every listed session, including strength and mobility when present.

How long is the longest session?

The longest scheduled training session is 150 minutes. Race day has no estimated duration in this table.

What do the final weeks contain?

The final three weeks all belong to the taper phase. Their complete sessions and durations are listed in the schedule.

Choose your week count

By sport and distance

Calculators and race calendars

Choose a plan by level

This is a general template, not medical advice; check with a doctor before you start a new training load.