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Chargement…
Chargement…
The Half Ironman is the pivot format of long-distance triathlon: ~5h effort, real race nutrition dimension, and ideal stepping stone to Ironman for those eyeing the myth.
The Half Ironman, also called 70.3 (sum of distances in miles), chains 1.9 km swim, 90 km bike and a half-marathon (21.1 km). Times range from 4h for pros to 8h30 (cutoff) for age-groupers. Most finish between 5h and 6h30.
It's the format where race nutrition really matters: 5h effort = need for 40-60g carbs per hour to avoid bonking on the run. It's also where patience becomes strategic: going too hard on the 90 km bike is the best way to walk the half. The Half is the mandatory step before a first Ironman.
Distances
1.9 km / 90 km / 21.1 km
Effort duration
4h30-8h
Weekly load
10-14h/week
A typical example for 12-13h training in specific phase.
An 18-20 week prep split into 4 blocks.
Weeks 1-6
Goal: build fundamental endurance. Long bike rides 2h30-3h, run 60-75 min, swim 3 sessions technique + endurance. No high intensity. Set up race nutrition on long sessions (learn to eat on bike).
Weeks 7-12
Goal: increase volume and introduce intensities. Long bike 3-4h, run 75-90 min. First threshold sessions across 3 disciplines. Weekly bricks appear (1h30-2h bike + 30 min run). Volume 11-13h/week.
Weeks 13-18
Goal: assimilate Half pace and nutrition. Long bike 4-5h. Monthly long brick (3h bike + 45 min run at target pace). Detailed nutrition work: test products, gels, drinks. Peak volume 13-15h.
Weeks 19-20
Goal: recover to arrive fresh. Volume reduced 40-50% in last 2 weeks. Last long bike 7 days before (max 2h). Full rest last 3 days. Logistics prep.
Train race nutrition from Base phase. Learning to eat 40-60g carbs/hour on the bike is a training in itself that takes months.
On the bike (90 km), stay 10-15 W below your threshold. Wanting to 'push' costs heavily on the half-marathon.
Run pace = half-marathon pace - 10 to 15 sec/km. You're NOT running a dry half — you're running a half off 90 km bike.
Pick your 1st Half on a rolling, non-technical course. Lacanau, Vichy, Aix-en-Provence are classic accessible firsts.
Do at least 2 brick sessions > 3h in your last 8 weeks. That's what tells you if your nutrition and pace hold.
Triathlon training — Overview
The 5 formats explained on 1 page.
Olympic triathlon training
The format below Half.
Ironman training
The format above Half — the myth.
Bike-run brick training
The key session for T2.
Pick your race and train for it
The race calendar: training partners, nearby routes and carpooling for every event
Create your free TriMates account, set Half Ironman as target format and find partners.