TRAINING
Guide to training for the Rocky MAN 70.3
Written by Aaron
Whether you're coming off the couch or off another race, this guide will get you to the start line on race day — base building, the mindset to stick with it, and a 12-week plan that makes a 70.3 actually achievable.
PART 01
Build your base.
Before you commit to a structured 12-week program, get a basic cardio foundation in place. This makes the start of dedicated training far more manageable — and dramatically reduces your risk of injury.
RUNNING
Be comfortable running 3–5 miles at an easy pace.
BIKING
Be able to comfortably ride for 60–90 minutes.
SWIMMING
Be able to swim continuously for 400–800 yards/meters.
OTHER CARDIO
Add anything you enjoy — spin class, hikes, rowing — to build general aerobic fitness.
PART 02
Discipline, challenge, community.
Training for a 70.3 is a serious mental undertaking. It takes months of consistency. Here's how to set yourself up to actually enjoy it.
Embrace the challenge
One of my favorite parts about crazy races like this is the adventure. You aren't just saying yes to a 70.3 (or a section of it) — you're saying yes to the training, nutrition, and discipline it takes to get there. The person you are today is different from the one on the other side of becoming an inaugural Rocky MAN — and that's exciting.
Commitment is key
Find a training plan you like and stick to it. Discipline is essential not just for hitting your time and distance goals, but for watching yourself grow as an athlete. You'll be amazed at what you can do once you set your mind to a good plan — and once you do, the payoff is sooo good.
Build your mindset
Take it phase by phase. Don't compare yourself today to who you need to be in late August. What feels impossible now gets unlocked by training. Trust the plan and enjoy it — triathlon training is mostly outside, which is amazing. You grow so much more than just physical fitness.
Invite others
Working out with friends is what got me into running. I signed up for my first half marathon four years ago just to spend time with people from church — today I run 3–5 days a week with the same crew. Friends make crazy goals possible. Bring people along, encourage each other, and have fun.
PART 03
The 12-week plan.
However you got here, this three-month framework makes a 70.3 easier to achieve. Weekly volumes are a summary — adjust the daily layout to fit your life, just keep the totals honest.
PREP THE COURSE
Replicate the race course in training where possible.
BREAK IT DOWN
Mentally break long sessions into manageable chunks.
STAY ORGANIZED
Sort your kit and gear ahead of time so training actually happens.
TEST EARLY
Test equipment, clothing, and nutrition in training — never on race day.
Weeks 1–4
Foundation / Endurance
SWIM
2 sessions, 600–1,200 yds each
BIKE
2 sessions, 1–2 hrs; long ride up to 30 mi
RUN
2 sessions, 30–45 min; long run up to 5 mi
BRICK (BIKE + RUN)
1 short brick (T1–T2 practice)
STRENGTH / CROSS-TRAIN
1–2 sessions
REST
1 day
Weeks 5–8
Intensity / Strength
SWIM
2 sessions, 800–1,600 yds; add intervals
BIKE
2 sessions, 2–3 hrs; long ride up to 45 mi; hills + tempo
RUN
2 sessions, 45–60 min; long run up to 8 mi; add speed
BRICK (BIKE + RUN)
1 brick: 30 mi ride + 3 mi run
STRENGTH / CROSS-TRAIN
1 session
REST
1 day
Weeks 9–11
Peak & Taper
SWIM
2 sessions, 1,600–2,000 yds; hold pace
BIKE
2 sessions, 3–4 hrs; peak ride 50–56 mi
RUN
2 sessions, 60–75 min; peak run 10–12 mi
BRICK (BIKE + RUN)
Wk 9 brick: 40 mi ride + 5 mi run, then shorter
STRENGTH / CROSS-TRAIN
Optional
REST
1 day
Week 12
Race Week Taper
SWIM
2 short maintenance swims
BIKE
2 very short rides (1 easy, 1 with short efforts)
RUN
2 very short runs (1 easy, 1 with short efforts)
BRICK (BIKE + RUN)
—
STRENGTH / CROSS-TRAIN
—
REST
3 days · Race Day