Milestone map
Milestone map
3 milestones
Olympic triathlon done
Already completed, or weeks 1–8 of the 24-week block
Complete a full Olympic-distance triathlon (1.5km swim, 40km bike, 10km run) with an official chip-timed result, before beginning the 70.3 Half-Ironman training block. The Olympic triathlon is not a training session for the 70.3 — it is a qualification step that establishes baseline fitness and race experience. A competitor who has not completed a triathlon before attempting a 70.3 is taking on double the distance in an unfamiliar race format; the transition logistics, open water mass swim start, pacing strategy, and nutrition demands all need to be experienced at a shorter distance first. An official chip-timed Olympic triathlon result is the required proof for this milestone. The sprint triathlon (from sport-complete-sprint-triathlon) may substitute if completed within the previous 12 months, provided the result is submitted.
Proof required
Submit: an official chip-timed result from a completed Olympic-distance triathlon (or sprint triathlon completed within the previous 12 months), showing your name, bib number, and finish time with splits.
What gets checked
- Official result is from an Olympic-distance or sprint triathlon at a registered event — the event must be organised by a recognised triathlon federation or registered event organiser; the result must show chip-timed splits for swim, T1, bike, T2, and run, and a total finish time
- Result is a DNF-free completion — a DNF (Did Not Finish) at an Olympic triathlon is not a qualification for the 70.3 training block; the race must have been completed to the finish line
- Sprint triathlon substitution is within 12 months — if the sprint triathlon result from sport-complete-sprint-triathlon is being used as the substitution, it must be from within the previous 12 months; a sprint result from 2+ years ago does not demonstrate current readiness
Resources
Foundation: start here · Depth: go deeper · Mastery: for the dedicated
Foundation
Depth
Mastery
What a verifier looks for
- Verify the official result is a completed triathlon, not a DNF — check that the result shows a total finish time; a result showing split times but no total finish time may indicate a DNF or technical issue; ask for clarification
- Confirm the distance is Olympic or sprint — a 5km run/25km bike event is not a triathlon; confirm the swim distance is 750m (sprint) or 1500m (Olympic); events shorter than sprint distance do not satisfy this milestone
- Ask about the experience — 'what was hardest about the Olympic triathlon?' is useful context; a genuine competitor will name something specific
Peak training week
Weeks 16–18 of 24
Complete the highest training volume week in the 70.3 preparation block — typically week 16–18 of a 24-week block — and document it with Strava or training log evidence. A peak training week for a 70.3 first-timer typically includes 10–14 hours of combined swim, bike, and run training, with a long ride of 80–90km and a long run of 18–21km. The peak week is the point at which the body has developed the fitness to sustain 70.3 distances but before the taper (2–3 weeks of reduced volume before the race). Documenting the peak week establishes that the training has been structured and progressive, not just a few long sessions crammed in before the event. A weekly training summary showing all sessions across the peak week is the proof for this milestone.
Proof required
Submit: a weekly training summary showing all swim, bike, and run sessions in the peak training week, with total volume for each discipline. Strava's weekly summary view, TrainingPeaks, or a manually compiled log with activity links are all acceptable.
What gets checked
- Peak week shows at least 8 hours of combined swim/bike/run training — a peak week of 4 hours is insufficient preparation for a 70.3; 8 hours is the minimum; most first-timer 70.3 programmes have peak weeks of 10–14 hours
- All three disciplines are represented in the peak week — a week with only cycling and running but no swimming is not a triathlon peak week; all three must be present
- Peak week timing is consistent with a 24-week training block — the peak week should fall in the latter half of the training block (weeks 14–20 of 24), with a taper period following
Resources
Foundation
Depth
Mastery
What a verifier looks for
- Check that all three disciplines are represented in the peak week — confirm swim, bike, and run sessions are all present; a peak week without swimming is not a triathlon training peak
- Verify the volume is at least 8 hours — add up the moving time from all activities in the week; 8 hours combined is the minimum; ask about the total if it is not clear from the summary
- Ask about the week's longest sessions — 'what was the longest ride and the longest run in your peak week?' is a useful question; the answers should be consistent with 70.3 preparation (75km+ ride and 18km+ run at minimum)
70.3 finish
24 weeks total (the full outcome duration)
Complete a 70.3 Half-Ironman (1.9km swim, 90km bike, 21.1km run) at an officially sanctioned event and submit the chip-timed result. The 70.3 is a significant physical commitment representing 4–7 hours of continuous multi-sport effort — the completion of a properly structured 24-week training block, two documented long-distance training milestones, and the experience of an earlier Olympic or sprint triathlon. The official result is the mandatory proof: chip-timed results from Ironman-branded 70.3 events are available at Ironman Tracker; results from non-Ironman 70.3-distance events appear on their respective timing platforms. A post-race reflection (150+ words) is required — covering the race experience, what the 24 weeks of preparation built, and what comes next.
Proof required
Submit: (1) an official chip-timed result from the 70.3 event (link or screenshot showing name, race number, and finish time with swim/T1/bike/T2/run splits), and (2) a 150+ word reflection on the race experience and what the 24-week training block built that was not there before.
What gets checked
- Official chip-timed result with all splits — the result must show swim, T1, bike, T2, run, and total finish time; a result showing only total time without splits is less complete but passes if it is clearly from the official timing service with the student's name and race number
- Reflection is 150+ words covering both the race and the training block — the reflection should name specific moments from the race (something that surprised or challenged on race day) and address what the 24-week training block built
- Race distance is confirmed as 70.3 — not Olympic (25.75 miles), not full Ironman (140.6 miles); 70.3 miles is the specific distance; confirm the event is marketed as a 70.3 or half-Ironman distance event
Resources
Foundation
Depth
Mastery
What a verifier looks for
- Verify the result on the official timing platform — search the event name on ironman.com or the relevant timing service; confirm the student's name and race number appear with a finish time and splits
- Confirm the event is a genuine 70.3 — search the event name; it should appear as a BTF, Ironman, or Challenge Family 70.3-distance event; an unsanctioned event at a similar distance does not produce the chip-timed official result required
- Read the reflection for race-day specificity — ask 'what was the hardest moment and what caused it?' if the reflection is too general; a specific answer about the run leg or the final 10km of the bike reveals the training's success and gaps