70.3 IN 16 WEEKS — PERIODISED WITH 80/20.
16 weeks of structured build-up to a 70.3. Four 4-week blocks of polarised training: Base → Build → Peak → Taper. For athletes with a swim, bike and run base who have their first 70.3 or a new PB in their sights.
Summitflow Pace for Triathlon · 70.3 middle distance · 16 weeks
1.9 km swim
Technique work, threshold sets and open-water specifics — periodised so that on race day you swim efficiently instead of fighting the water.
90 km bike
Power-based training with Coggan zones Z1–Z7. Sweet spot, threshold and FTP builds — structured across several block phases.
21.1 km run
Tempo runs at threshold pace, long runs and intervals. The run plan respects the load from swimming and cycling.
Brick workouts
Bike-to-run brick sessions built in systematically. Brick spacing follows the hard-day rule: no brick right before intensity.
4-week blocks
Build → Build → Peak → Recovery. Every block brings you closer to 70.3-specific performance.
Taper strategy
A structured taper starts 14 days before race day. Volume drops by 41–60 %, intensity stays — you reach the start line fresh but sharp.
Grounded in sports science
Polarised 80/20
80% of your training in low zones (Z1/Z2), 20% in high zones (Z4/Z5+). The most effective approach to endurance performance — backed by Seiler (2010) and Stöggl & Sperlich (2014).
Block periodisation
4-week blocks: Build → Build → Peak → Recovery. A systematic increase in load all the way to race day, through the Base, Build, Peak and Taper phases.
Individual zones
Training zones calculated with Coggan Classic (Z1–Z7) from your FTP, HRmax and threshold pace. No guesswork — precise targets for every session.
Simple pricing
No hidden costs. Cancel any time.
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
- Training plan always up to date — adapted automatically
- Triathlon, Hyrox, running, cycling, duathlon & OCR
- Feedback loop & weekly adjustments
- Precise training zones (power, HR, pace)
- Move & adjust sessions
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