How to train for a Half Ironman:

Training for a 70.3 triathlon, or half Ironman is an enormous challenge that requires a smart approach. For many, tackling a 70.3 is an endurance bucket list event, and represents an enormous undertaking after having already taken on sprint and olympic distance races. For others, a 70.3 is the perfect blend between the speed of shorter races and the ultra endurance of an Ironman, and as such represents the ultimate triathlon challenge.

Either way, blending endurance, speed, and mental toughness, 70.3s demand a well-rounded plan and a fine-tuned race strategy for you to achieve your goals.

The fundamentals of Half Ironman training

1. A balance of endurance with speed

If you're completely new to long distance triathlon and just getting through a half ironman in under eight-and-a-half hours is your goal, then it might be betetr to take at our guide to completing an Ironman. Although the distances are longer, being out there for almost nine hours will make your effort closer to an Ironman type effort, so a lot of those considerations are applicable to your 70.3 as well.

The majority of 70.3 racers, even first-timers, will be shooting for somewhere between 4:30 and 6:30 finish times. That means you're going to need need both endurance for the longer swim, bike, and run distances of the Half Ironman, but also some degree of speed as this distance is perfromed at a slightly higher intensity than a full distance triathlon. Training for this blend without overexerting yourself requires strategy. Structured sessions allow you to build endurance while staying sharp for race day.

2. Manage time efficiently

We're often asked how many hours per week it takes to train for a 70.3 and our response is always the same: how many hours do you have? In triathlon, you tend to get out what you put in and while athletes can definitely prepare for a Half Ironman on 6-8 hours of training per week, that could look ike closer to 15 hours per week if you're hoping to compete at the pointier end of your age group.

Either way, preparing for a HIM with work and family commitments is a big undertaking and means every session counts. Balancing intensity, rest, and specific workouts is crucial for success and this is why the best prepared athletes on race day tend to be those who've worked with a coach and a personalized training plan.

3. Injury prevention is key

Avoiding overuse injuries is essential in 70.3 training as consistency is really key, but 70.3 trainign can be particularly stressful on athletes’ bodies due to the need to balance pure endurance sessions with the higher-intensity workouts needed for speed.

One way we tend to approach this is by ensuring even more quality in the longer endurance sessions for 70.3 athletes compared to those stepping up to Ironman. We also incorporate effective recovery, mobility work, and strengthening exercises that go a long way in keeping you on track for the big day.

Finally, we lean into technology to firstly ensure that your training zones are accurately established and, secondly, to balance your total training stress to make sure you're never tipping over into the red zone where injuries tend to happen much more frequently.