Can you train for a 70.3 on just one workout a day?

Planning to race a middle-distance triathlon but short on time? Coach Philip Hatzis explains whether or not it's possible to train for a 70.3 on just one session a day

Male triathlete training on the bike

Forget the physical toll of training and racing triathlon… the biggest challenge for many has to be finding the time to actually get your training in, particularly if you’re racing beyond 70.3.


That got us thinking – is it possible to train for a middle-distance triathlon with just one workout a day? We enlisted the help of Tri Training Harder founder and coach Philip Hatzis to find out.

Can you train for a 70.3 with just one session per day?

It is possible to train for a 70.3 with one session a day but, as training is cumulative, you may need to start training earlier than a standard plan to give you more time to build.

The make-up of the different sessions should depend on your strengths and weaknesses. For example, if you’re an excellent swimmer, you may choose not to train your swimming in the first 75% of your plan to allow you to focus on weaker disciplines.

It’s also worth recognising that sessions and blocks of when you can train are two different things. For example, you could use the time block for two sessions. This would maximise the training you do in a 60 or 90-minute session.

A coach will be invaluable in helping identify how to prioritise your sessions more than a plan could.

Balance injury risk with performance gain

Credit: Sergey Mironov/Getty Images

Doing two sessions per day increases the training load and arguably performance by decreasing the time between training and consolidating adaption.

All plans should advocate the minimum training dose for maximum effect but removing sessions will reduce your possible performance.

One session per day will likely mean you have more time to recover, so if you’re injury prone, are an older athlete or need longer to recover, you may consider fewer sessions in a week.

If you have the time to do two sessions per day and recover, this will likely yield better results but may add a risk of injury, especially for busy people.

To summarise, following a plan with one session a day will be enough for a 70.3, but you may need to consider starting it earlier and compound the sessions to maximise your time.

However, a coach will ensure you only do specific sessions and would be your wisest investment.


Top image credit: Anton Viertietin/Getty Images