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Triathlon · DurbanIronman 70.3 Durban training plan
The Ironman 70.3 Durban is 1.9 km swim, 90 km bike and 21.1 km run in Durban, next held on 20 June 2027. A 21-week block for it starts on Monday 25 January 2027. For a club athlete on 45 km a week with a 1:55 half marathon behind them, the plan expects a finish around 6:20:09.
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The race
| Distance | 1.9 km swim, 90 km bike and 21.1 km run |
|---|---|
| Where | Durban |
| Altitude | 10 m |
| Next edition | Sunday, 20 June 2027 (expected — not yet confirmed with the organiser) |
Not yet confirmed by the organiser, so it is shown as expected rather than fact. Last checked 2026-09-11. Check the official entry page before booking anything.
Your calendar to race day
A 21-week block, laid out against the 20 June 2027 race date:
| Block starts | Monday 25 January 2027 — week 1 |
|---|---|
| Harder sessions arrive | Monday 29 March 2027 — week 10 |
| Peak weeks begin | Monday 24 May 2027 — week 18 |
| Taper begins | Monday 7 June 2027 — week 20 |
| Race day | Sunday, 20 June 2027 |
Volume rises no more than 10% a week and every fourth week is lighter. The full week-by-week table for this distance is on the 16-week 70.3 half ironman plan page.
Race-day targets
| Swim | 2:04/100 m — comfortably below your threshold Start on the outside or at the back unless you genuinely swim fast. Thirty seconds lost avoiding a washing machine is cheaper than the five minutes lost panicking in one. Sight every six to eight strokes and settle your breathing before you push. |
|---|---|
| Bike | 165 W average, and do not exceed 183 W on any climb That is 75% of your threshold, and it will feel far too easy for the first hour. It is meant to. Every watt you spend above it in the first third comes out of your run at three times the price. Eat and drink on a timer, not on how you feel. |
| Run | 6:09/km for the first third, then hold or lift The first kilometre off the bike will feel wrong for everybody. Shorten your stride, lift your cadence, and let it come right over five minutes rather than forcing it. Walk the aid stations properly and drink — a ten-second walk that keeps you running is a bargain. |
| Expected finish | 6:20:09 — Swim 39:57 · Bike 3:25:33 · Run 2:07:39 · Transitions 7:00 |
Worked out for a club athlete on 45 km a week with a 1:55 half marathon behind them. Yours come from your own time trial.
Predict your Ironman 70.3 Durban time
Filled in with an example. Type your own numbers and it recalculates.
| Leg | Time | |
|---|---|---|
| Swim | 40:17 | 1.9 km open water |
| Bike | 3:37:33 | 90 km at about 152 W |
| Run | 2:03:04 | 21.1 km, 11% slower than fresh |
| Transitions | 7:00 | T1 and T2 together |
Bike splits are decided by wind and terrain far more than by watts, so treat this as the shape of the day rather than a target.
The coast, for or against you
At 10 m, an athlete who trains at altitude will find the same effort produces a quicker pace on the day — and the danger is going out too fast because it feels easy. Steady race pace for a club athlete on 45 km a week with a 1:55 half marathon behind them:
| Where you train | Pace in training · pace on race day |
|---|---|
| Training at the coast | 5:41/km · 5:41/km |
| Training in Johannesburg (1 753 m) | 6:10/km · 5:41/km |
Roughly 2% per 300 m above 500 m, corrected only for the difference between where you train and where you race. A planning estimate — individuals vary.
Common questions
When should I start training for the Ironman 70.3 Durban?
For a 21-week block, on Monday 25 January 2027. Starting later still works — the plan shortens the base phase to fit — but inside about six weeks the block stops being able to add fitness and becomes about arriving healthy.
What finish time should I expect at the Ironman 70.3 Durban?
For a club athlete on 45 km a week with a 1:55 half marathon behind them, about 6:20:09. Bike splits are decided by wind and terrain far more than by watts, so treat this as the shape of the day rather than a target. Your own prediction comes from your own time trial.
Does altitude matter at the Ironman 70.3 Durban?
Not for coastal athletes. At 10 m there is no correction to make. Athletes who train at altitude, in Gauteng or the Free State, should expect the same effort to produce a quicker pace on the day.