[hlnx1]

A half-distance triathlon (1.9 km swim, 90 km bike, 21.1 km run) takes most age-groupers somewhere between about 5 and 7 hours. Preparing for it is more about durability than speed.

• Many amateurs complete a 70.3 well on roughly 8-12 hours of training per week in the main build
• The long ride and long run are key sessions; a long ride of around 3 hours and a long run of around 1.5-2 hours are common upper targets for age-groupers
• Bike endurance at a sustainable effort matters greatly because it sets up the run
• Fuelling practice in training is as important as the sessions themselves

Related: Ironman physiology and race-day nutrition strategy.

How many hours did your 70.3 build peak at?

[hlnx1]

Volume should build gradually: someone currently training 5-6 hours a week should plan several months of progression rather than jumping to 10 hours. An easier week every third or fourth week helps absorb the load.

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