Tri-Ready: 21-Week - Bridging the Gap 70.3 to Ironman (Advanced)

Tri-Ready: 21-Week - Bridging the Gap 70.3 to Ironman (Advanced) — 21 weeks of clear, progressive training from Rapid Snail Racing.

At a glance: 21 weeks | Advanced | About 3-8 workouts/week | Self-guided

Is this your starting point?

For triathletes with a recent 70.3 finish or current 70.3-level fitness: comfortable with separate 1.9 km swims, 90 km rides and 21.1 km runs, and six structured sessions per 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?

his 21-week 140.6 plan is for experienced triathletes coming off a 70.3 or maintaining equivalent fitness. Start able to swim 1.9 km, ride 90 km and run 21.1 km separately, free from an injury that changes your movement and ready for six sessions a week. Each week includes two swims, two rides, two runs and at least one rest day. Three-week aerobic build blocks alternate with recovery weeks, progressing toward a 160 km bike rehearsal and a long run capped at 28 km or 2 hours 45 minutes. Swim training prepares you for race distance. You’ll practise bike-to-run pacing, fueling, hydration and equipment checks, then finish with a three-week taper. Weekly briefings cover fatigue, illness and missed workouts. The goal is a steady full-distance finish through controlled effort, consistent fueling and sound recovery decisions.

Equipment: Swim, bike and run equipment; use the intensity guidance in each workout.

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