Free 6-month Ironman 70.3 Training Plan

Plot your sessions now with our downloadable six-month middle-distance triathlon training plan from Dermott Hayes


This middle-distance triathlon  plan is broken down into three phases: An eight-week ‘Base’ phase before an eight-week ‘Build’ phase and an eight-week ‘Peak/Taper’ period.


During the Base phase, aim to improve bike efficiency by focusing on smooth pedalling with a cadence of 80-95rpm.

Download the plan below. Here are the essential 70.3 sessions mentioned in the 6 month Middle Distance triathlon training plan

Recommended UK 70.3 races

Bala Middle

Bala, Gwynedd


A stalwart on the calendar that’s enticing for middle-distance newcomers and PB-hunters.

Ironman 70.3 UK Exmoor

Wimbleball, Somerset

25 June 2017

One of the toughest 70.3 races on the circuit due to the lumpy Exmoor hills bike course.

Outlaw Half Holkham

Wells-next-the-Sea, Norfolk


Top-notch organisation from One Step Beyond and on a reasonably beginner-friendly course.

The Vitruvian

Rutland Water, Leicestershire


A classic on the circuit since 2003 and a smart option for a first middle-distance event.

The Gauntlet

Hever Castle, Kent


The final Castle Tri Series Gauntlet of the year finds a calm lake swim giving way to a deceptively tough bike and run combo.


You can subscribe to the print magazine here or if you prefer a digital issue, or live overseas, click here