For who
For triathletes training for the 1.9K swim in an Ironman 70.3. Perfect for swimmers with a solid endurance base who want to refine pacing, efficiency, and open water confidence.
Triathlon & Open Water
Ironman 70.3
Triathlon • Endurance • 1.9K
Own the swim. Control your pace. Crush the 70.3.
25
Workouts
2900
Avg. Metres
50
Avg. Mins
SYNCS WITH:
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WATCHWATCHWATCHWATCHWATCHWATCHWATCHTraining focus
Pool-based training designed to improve aerobic endurance, open water skills, and pacing for the 1.9K swim.
What to expect
Structured, progressive workouts that build stamina, control, and race-day readiness — including endurance sets, pacing drills, sighting, and buoy turns.
Equipment you need
You can adjust the equipment to suit your preferences and available gear.
How to get started
Download DuoSwim, start your first workout, and build momentum this week.
Step 1
Download the app
Download DuoSwim and log in to unlock your plan and workout guidance.
Step 2
Choose your plan
Start your recommended plan or choose the one that fits your goal and schedule.
Step 3
Start your workouts
Follow your workouts with clear pacing, intervals, and progress tracking built in.
Step 4
Hit your goal
Stay consistent each week, build momentum, and reach your goal with confidence.
Results you will get
- ✓Fully prepare for the 1.9K Ironman 70.3 swim
- ✓Build pacing control and long-distance stamina
- ✓Improve sighting, buoy turns, and stroke rhythm
- ✓Test race readiness with challenge sets and a final taper
Testimonials
- 760 swimmers training with this plan
- • “Felt totally in control on race day.” – Pete
- • “Built my endurance and pacing step by step.” – Morgan
- • “Crushed my swim goal — best prep I’ve done.” – Miles
Distance by intensity zone
Breakdown of distance covered in each heart rate zone per workout.
Z1Z2Z3Z4Z5
Workout structure
Preview the structure of this plan with workout names, estimated duration, and distance.
70.3 Foundations
39 min · 2200m
Pull, Paddles & Pace
39 min · 2200m
Drop Set
39 min · 2200m
Threshold Builder
53 min · 3000m
Long & Smooth
42 min · 2400m
View all workouts
Challenge Set I
53 min · 3000m
Build & Split
47 min · 2700m
Base & Speed
46 min · 2600m
Sight & Swim
46 min · 2600m
Speed Surge
47 min · 2700m
Double Flow
56 min · 3200m
Challenge Set II
56 min · 3200m
Drop Ladder
56 min · 3200m
Threshold Reset
60 min · 3400m
Pacing Precision
54 min · 3100m
Endure & Explode
56 min · 3200m
Distance Rhythm
61 min · 3500m
Challenge Set III
60 min · 3400m
Descend & Sight
53 min · 3000m
Hold The Line
60 min · 3400m
Form To Fire
53 min · 3000m
Distance Lock-In
51 min · 2900m
Kick, Pull & Swim
39 min · 2200m
Taper & Prime
39 min · 2200m
Race The 70.3
51 min · 2900m
Dryland
We recommend Strength Gains to pair with this plan — building long-distance durability and posture control to support the Ironman 70.3 swim.
Ready to dominate your 70.3 swim?
First week free. Cancel anytime.
FAQ: All you need to know about Ironman 70.3
Answers to common questions about this plan, equipment, pacing, and getting started.
For triathletes training for the 1.9K swim in an Ironman 70.3. Perfect for swimmers with a solid endurance base who want to refine pacing, efficiency, and open water confidence.
Take your swimming to the next level
A clear, structured path that helps you train with confidence and keep progressing week by week.
First week free. Cancel anytime.
Ironman 70.3
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