How to Train for an IRONMAN70.3 as a Busy Athlete
Training for an IRONMAN 70.3 is a big goal. It takes time, consistency, and discipline. But here’s the truth I wish more athletes heard:
👉 You don’t need unlimited time to train, you need a training plan that fits your real life.
I coach everyday athletes with full-time jobs, families, businesses, and a million other things on their plate. And I can tell you right now: it’s absolutely possible to train well for a 70.3 with a busy schedule—you just have to approach it the right way.
Here are my top 5 tips for helping busy athletes achieve their triathlon dreams whilst maintaining their lifestyle.
1. Be realistic about your available time
Start by getting super honest about what you actually have to work with—not what you wish you had. Is it 6 hours a week? 9? 12?
Training for an IRONMAN 70.3 doesn’t mean doing 15–20 hour weeks like the pros. For most age-group athletes, a well-structured plan with 6–12 hours/week is plenty.
You can finish a full IRONMAN on 10 hours training per week – I’ve done it with an average 9 hours 50min per week.
Tip: Write down your non-negotiables (work, school runs, etc.) and find the consistent time slots you can commit to each week. Note: you do need to include time for a long bike (up to 3-4 hours) and long run (up to 2 hours).
2. Structure your week around key sessions
When time’s limited, you want to make sure you’re getting in the right training, not just more of it.
Focus on:
✅ 2 key endurance sessions (1 long bike, 1 long run)
✅ 2 quality workouts (like intervals or hill work)
✅ 1–2 strength or technique-focused sessions (short and targeted)
✅ Optional: 1 “bonus” session if life allows
3. Make your easy days truly easy
Busy athletes often fall into the “grey zone” trap—pushing every session moderately hard because it feels like training.
The problem? You burn out.
Make your easy days easy, and your hard days purposeful. Recovery is just as important as volume, especially if you’re training around work, family, and stress.
Here is a mindset change – if life resulted in a skipped workout: think of it like extra rest and adaptation to really perform in the next workout.
4. Strength training is your injury insurance
I know it’s tempting to skip strength to make room for swim-bike-run. But hear me out…
Just 1–2 strength sessions per week can help:
- Improve muscular endurance
- Reduce injury risk
- Build durability for race day
Even 20–30 minutes of well-planned strength can make a massive difference - and I build these into all my coaching programs for this exact reason.
5. Get support from a coach or program that adapts to YOU
Trying to train like a full-time athlete when you’ve got a full-time life is another recipe for burn out.
This is why I would recommend TriDot for an uncoached athlete as it is AI-powered triathlon training designed around YOU. And if you combine this with 1:1 coaching - you will have the most personalised and flexible training that is focused on results. As TriDot says “your best results with less training”.
For those coached on Trainingpeaks, your coach will still make this flexible and personalised around YOU.
If you are uncoached following a generic plan (on Trainingpeaks or otherwise) - it will be your responsibility to know when to take time to rest and recover.
Ready to train for your next 70.3—without burning out?
I’ve helped age-groupers build realistic, race-ready plans that work with their lifestyle, not against it. If you're ready to stop guessing and start training with intention, I’d love to help.
🎯 Try a free TriDot trial or free RunDot trial
💬 Book a free 1:1 call with me
🔥 And don’t forget — $100 off TriDot Premium Coached Account until June 1, 2025