Tri-Ready: 10-Week - Bridging the Gap 70.3 to Ironman Experience Athlete

Tri-Ready: 10-Week - Bridging the Gap 70.3 to Ironman Experience Athlete — 10 weeks of clear, progressive training from Rapid Snail Racing.

At a glance: 10 weeks | Advanced | About 3-7 workouts/week | Self-guided

Is this your starting point?

For triathletes who recently completed a 70.3 and can separately swim 1.9 km, ride 90 km and run 21.1 km. You need a current endurance base and capacity for six training days a week.

Do not start if injured, recovering from illness, returning from a long break, or unable to cover these distances comfortably.

Build on your fitness and arrive healthy, fueled and ready for the 3.8 km swim, 180 km bike and 42.2 km run.

What is in the plan?

This accelerated 10-week plan helps experienced triathletes carry recent 70.3 fitness into a 140.6. It requires a current endurance base and is unsuitable for beginners or athletes returning after an extended break.

Start with consistent training and no break longer than about two weeks. Be comfortable swimming 1.9 km, riding 90 km, running 21.1 km, training six days a week, fueling long sessions, and managing recovery. Know how to train by pace, power, heart rate, or perceived effort.

Week 1 sets your training zones through a CSS swim assessment, FTP bike test, and combined run threshold and lactate-threshold heart-rate assessment. The next nine weeks build toward full-distance demands, with two swims, two rides, two runs, and at least one complete rest day each week.

The long ride peaks at 165 km, the long run at 32 km, and swim endurance progresses toward 3.8 km. Recovery and taper weeks help you absorb the load. Athlete briefings and guidance on pacing, fueling, hydration, equipment, recovery, safety, and race week are included throughout.

The goal is a controlled, well-prepared finish. This compressed build relies on fitness developed for your recent 70.3.

Equipment: Swim, bike and run equipment; training tools for pace, power, heart rate or perceived effort.

Support: This is a self-guided plan. Email coaching and personalized schedule changes are not included.