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20-WEEK IRONMAN 70.3 TRAINING PLAN: HERE ARE THE FIRST 4 WEEKS
This training plan is designed for those who want to train for a half Ironman. The plan lasts 20 weeks.
Start with 8 weeks of base training, followed by 6 weeks of build-up training and 6 weeks of peak training. On odd-numbered training weeks, you’ll do 3 swimming sessions, 3 bike rides, and 3 runs.
Weeks 2, 6, 10, 14, and 18 include 3 swimming sessions, 2 bike rides, 3 running sessions, and one combined bike-run workout. Weeks 4, 8, 12, 16, and 20 include 3 swimming sessions, 3 bike rides, 2 running sessions, and one combined bike-run workout. There is a rest week every four weeks. The final 10 days constitute a “cool-down” period. The plan begins with 3.5 km of swimming, 2.45 hours of cycling, and 1.45 hours of running per week. The peak is reached in the 17th week with 6 km of swimming, 5.20 hours of cycling, and 3.07 hours of running.
Base Phase: The first eight weeks of training make up the base phase. This phase is long enough to allow for a gradual, steady increase in training volume. The primary goals are to develop aerobic capacity and endurance. The small number of high-intensity workouts you’ll do during this phase will prepare you to handle the high-intensity workouts of the bulking phase.
Week 1
Monday
Rest
Tuesday
Cycling Power Intervals: 45 Minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 4 x 20-second sprints at a high gear, with enough rest in between to reach a total workout time of 45 minutes (including warm-up and cool-down)
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Swimming: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 2 x 100 @ moderate aerobic intensity, RECOVERY=0:05
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fartlek Run: 30 minutes
Warm-up: Run for 5 minutes at moderate aerobic intensity
Workout: 6 x 30 seconds at maximum VO2 intensity with sufficient active recovery to reach a total workout time of 20 minutes
Cool-down: 5-minute run at moderate aerobic intensity
Thursday
Bicycle Basics: 1 hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Swimming: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 (25 easy/25 hard) — easy = moderate aerobic intensity, hard = threshold intensity, RECOVERY = 0:10
Cool-down: 30 @ low aerobic intensity
Running Basics: 35 minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 15-minute run at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Saturday
Bicycle Basics: 1 hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Running Basics: 40 minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 20-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 2
Monday
Rest
Tuesday
Bike power intervals: 50 minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 5 x 20-second sprints in a high gear, with enough rest in between to reach a total workout time of 15 minutes
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Beginner Swimming: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 3 x 100 @ moderate aerobic intensity, RECOVERY=0:05
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Fartlek Run: 30 minutes
Warm-up: Run for 5 minutes at moderate aerobic intensity
Workout: 8 sets of 30 seconds @ maximum VO2 intensity with sufficient active recovery to reach a total workout time of 20′
Cool-down: 5-minute run at moderate aerobic intensity
Thursday
Bicycle Basics: 1 hour
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Fartlek + Sprint Swim: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 (25 fast/25 recovery), start at moderate aerobic intensity, increase intensity threshold, RECOVERY=0:10
4 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Running Basics: 35 minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 15-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Saturday
Total: 55 minutes
Workout: 45 minutes on the bike @ moderate aerobic intensity
10-minute run at moderate aerobic intensity
Sunday
Basic Swimming: 1.5 km
Warm-up: 300 @ low aerobic intensity
Workout: 1,000 @ moderate aerobic intensity
Cool-down: 300 @ low aerobic intensity
Running Basics: 40 minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 20-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 3
Monday
Rest
Tuesday
Bike power intervals: 50 minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 5 x 20-second sprints in a high gear, with enough rest in between to reach a total workout time of 30 minutes
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Beginner Swimming: 1.2 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 @ moderate aerobic intensity, RECOVERY=0:05
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Farlek Run: 35 minutes
Warm-up: Run for 5 minutes at moderate aerobic intensity
Workout: 8 x 30 seconds at maximum VO2 intensity with sufficient active recovery to reach a total workout time of 25 minutes (including warm-up and cool-down)
Cool-down: 5-minute run at moderate aerobic intensity
Thursday
Biking Basics: 1 h
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 40 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Fartlek + Sprint Swimming
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 (25 easy/25 hard) — easy = moderate aerobic intensity, hard = threshold intensity, RECOVERY = 0:10
8 sets of 25 leg raises, REST = 0:15
Cool-down: 300 @ low aerobic intensity
Running Basics: 40 minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 20-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at low aerobic intensity
Saturday
Biking Basics: 1.15 h
Warm-up: 10 minutes at a moderate aerobic pace
Workout: 55 minutes at a moderate aerobic pace
Cool-down: 10 minutes at a moderate aerobic pace
Sunday
Basic Swimming: 1.5 km
Warm-up: 250 @ low aerobic intensity
Workout: 1,200 @ moderate aerobic intensity
Cool-down: 250 @ low aerobic intensity
Basics: Running: 45 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 25-minute run @ moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Week 4
This is a recovery week. Your workout is lighter to allow your body to fully recover from your recent workout and prepare for the more intense workouts in weeks 5–7.
Monday
Rest
Tuesday
Bike power intervals: 45 minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 4 x 20-second sprints at a high gear, with enough rest in between to reach a total workout time of 15
Cool-down: 10 minutes at moderate aerobic intensity
Wednesday
Beginner Swimming: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 2 x 100 @ moderate aerobic intensity, RECOVERY=0:05
Cool-down: 300 @ low aerobic intensity
Fartlek Run: 30 Minutes
Warm-up: Run for 5 minutes at moderate aerobic intensity
Workout: 6 sets of 30 seconds at maximum VO2 intensity, with sufficient active recovery to reach a total workout time of 20 minutes
Cool-down: 5-minute run at moderate aerobic intensity
Thursday
Bike Basics: 30 Minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 10 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Friday
Fartlek + Sprint Swim: 1 km
Warm-up: 300 @ low aerobic intensity
8 x 25 fast, REST = 0:10
Workout: 4 x 100 (25 fast/25 recovery), start at moderate aerobic intensity, increase intensity threshold, RECOVERY=0:10
Cool-down: 300 @ low aerobic intensity
Basics: Running: 35 Minutes
Warm-up: Run for 10 minutes at moderate aerobic intensity
Workout: 15-minute run at moderate aerobic intensity
Cool-down: 10-minute run at moderate aerobic intensity
Saturday
Bike Basics: 45 Minutes
Warm-up: 10 minutes at moderate aerobic intensity
Workout: 25 minutes at moderate aerobic intensity
Cool-down: 10 minutes at moderate aerobic intensity
Sunday
Beginner Swimming: 1.2 km
Warm-up: 200 @ low aerobic intensity
Workout: 1,000 @ moderate aerobic intensity
Cool-down: 200 @ low aerobic intensity
Total: 55 minutes
Workout: 45 minutes on the bike at moderate aerobic intensity
10-minute run at moderate aerobic intensity
What should you wear when running and training for a triathlon as long as a half Ironman?
Oxyburn temperature-regulating apparel is designed to retain heat and wick sweat away. The energizing graduated compression improves blood circulation, helping the body regulate its temperature and keeping muscles in optimal condition, thereby delaying the onset of fatigue.
Work out in an OXYBURN outfit
• Race Arm Sleeves – Lightweight, breathable, and comfortable. The seamless, anatomically designed construction provides an exceptional fit that minimizes distractions while moving. The layer in contact with the skin is made of Dryarn® polypropylene .
• Road Leg Leggings – Made with a form-fitting, stretchy fabric, they ensure a perfect fit while you move. The breathable design helps keep your skin dry for consistent comfort even during intense exertion. The layer in contact with the skin is made of Dryarn® polypropylene .
• THERMAL Jacket – Protects against light rain and wind with its warm fleece lining, while the technical fabric wicks away moisture to keep you dry. Stretch fabric inserts at the hem and cuffs, and a three-compartment pocket on the back.
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