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. For details on the sessions mentioned in the plan click here

Find more triathlon training plans, for every ability and distance, here

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.


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