Gulf 70.3: First Finish · Muscat Edition
A 16-week, race-specific plan for IRONMAN 70.3 Muscat, written for athletes who live and train in the Gulf. Every session tells you what to do when the heat index climbs.
Why this plan exists
A generic plan tells you to run 90 minutes at a set pace on a Sunday. In the Gulf that can mean 34°C at 6 am. Athletes end up skipping sessions, overcooking them, or arriving at race day without a fluid plan.
This plan is built around Gulf conditions from the first week: when to train indoors, when to run by heart rate instead of pace, and how to turn your own sweat-rate numbers into a race-day plan for Muscat.
How it is different
Rolling-course bike work, weekly bricks, open-water sighting and two full race rehearsals aimed at the Muscat course.
A heat note on every session, with clear rules for each heat-index level, from training as written to moving indoors.
One quick sweat check on your race rehearsal, plus your own answers about salt, cramps and stomach, set your race-day drinking.
Inside the plan
Swim technique, controlled power on rolling terrain, first bricks. Tests in week 4.
A third weekly swim, longer rides and runs, the first 3-hour ride. Retests in week 8.
Race-effort riding, a near-90 km ride, the 115-minute peak run and your first full race rehearsal.
A second race rehearsal and the last long sessions, with the load starting to drop.
Less volume, the same race feel. You write your race-day fluid plan.
Short openers, bike check and IRONMAN 70.3 Muscat on the Saturday.
Choose your option
Plan
about AED 329 · paid on TrainingPeaks
The full plan on TrainingPeaks, for athletes who are happy to train on their own.
Plan + Race-Day Plan
paid securely by PayFast
The same plan, set up for you by Telani, with a zones check and your personal race-day plan for Muscat.
You pay once. There is nothing to buy on TrainingPeaks. Telani’s support comes at the set points above; weekly check-ins and plan changes are part of TRIFIT coaching.
Want a plan that adapts around your life every week? See TRIFIT triathlon coaching →
Plan + Race-Day Plan
Telani sets up your plan in TrainingPeaks herself, so there is no store purchase to make. After that, you train on your own, and her support comes at set points: a zones check after week 4, your week 11 sweat check, your race-day plan in week 15 and a pre-race call.
Tap “Book Plan + Race-Day Plan” and send your race date on WhatsApp.
You receive a PayFast payment link. Your place is confirmed once payment is complete.
Telani connects with you on TrainingPeaks and loads the full plan into your calendar, ending on race day.
Your start guide, the Gulf Heat Rules and your Race-Day Plan guide arrive on WhatsApp, with 7 quick questions to answer.
Send your week 4 test results for a zones check and your week 11 sweat check. Your race-day plan follows in week 15 and a call in race week.
Who it is for
Before you buy
No. A free TrainingPeaks account is enough to receive and complete the plan.
After payment, Telani connects with you on TrainingPeaks and loads the full plan into your calendar, lined up to your race date, and your starter pack arrives on WhatsApp with 7 quick questions. You train on your own and check in three times: your week 4 test results for a zones check, one quick sweat check on your week 11 race rehearsal, and your race-day plan from Telani in week 15, followed by a call in race week. Weekly check-ins and plan changes are part of TRIFIT coaching, not this package.
Only once, on your week 11 race rehearsal: a photo of the scale before and after, and a count of your bottles. It takes under a minute. The plan suggests two more optional checks, but one good check is enough.
Yes. The plan has no fixed dates. It is set to end on your race date, with race day on the Saturday of week 16.
It is strongly recommended, because bike sessions are written as a percentage of FTP. Without one, ride by heart rate and effort using the zone guide at the front of the plan.
Skip what you missed and carry on with the current week. Do not try to catch up. For a plan that adapts around your life, TRIFIT coaching is the better option.
With 12–15 weeks to go, start at the week that matches your countdown and do the week 4 tests first so your zones are right. With fewer than 12 weeks, individual coaching is the safer route.
The plan tells you when to adjust or move indoors based on the heat index, and lists warning signs to stop. It is training guidance, not medical advice. Get medical clearance before you start.
A note on safety. Stop training and seek medical assistance if you experience symptoms such as dizziness, confusion, nausea, or if you stop sweating in the heat. This plan is general training guidance and does not replace medical advice.
Start your journey
Message Telani about your race, your training and which option suits you.
