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Cost-Based Training across three sports: swim, bike, run and strength on one recovery budget, with every session set from your own benchmarks. Eight or eleven sessions a week, written by a qualified strength & conditioning coach and delivered a session at a time in the app.
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You can get round the shorter races. Middle distance is a different animal, and guessing your way through the build is how a season quietly goes wrong.
Eight sessions and roughly five and a half to eight hours, built around a job. The higher volume track is there for when your hours grow, not before.
A static PDF hands you fixed paces off a stranger. Here every swim, bike and run comes off your own numbers, so it fits the athlete you are right now.
Every swim, bike and run is set from your own CSS, FTP and threshold pace, so the plan fits the athlete you are right now and moves as those numbers move.
A polarised base first, race-specific work later, two strength sessions all year. Eight or eleven sessions, plus a 12-week race block to switch into with a race booked.
Each block builds on the last, with sets, reps, targets and video demos laid out for every session. Open the app and today's work is waiting.
The same sessions run all the way through a block. Halfway down it the emphasis swaps from bike-led to run-led, and every recovery week pulls the volume back without dropping one of them.
Two repeating training blocks. Each block runs a bike-led half in which the long ride grows, then flips to a run-led half in which the long run moves to Saturday and stretches out and the brick appears on Sunday's ride, with a recovery week closing each half. Below the blocks, a bike band above the line and a run band below it trade places across the midpoint: the bike band is thickest in the bike-led half and the run band is thickest in the run-led half, and neither ever disappears. Both bands pinch at every recovery week and both are thicker in the second block. A testing week follows, then the block repeats with more load.
Whether this is your first structured programme or your fifth season, Ironman 70.3 gives you coach-led structure with a clear plan to follow every single day.
Simple, repeatable weekly patterns make it easy to stay on track and keep progressing, however busy life gets.
Progressive blocks designed to move the numbers and deliver results you can see and feel.
Smart programming loads your body without grinding it down. Train hard for years, not just weeks.
Open the app and today's workout is waiting. Sets, reps, tempo, effort targets, video demos and Moe's coaching notes, all in one place, including guidance in the hardest weeks on when to drop a set and when to hold the line
Log your numbers, track your progress across blocks, and measure yourself at every testing week. Support from Moe and the TWM community keeps you accountable
Moe is a qualified strength and conditioning coach and a competitive athlete. Every block is grounded in sports science and tested in his own training before it reaches yours. His philosophy is simple: teach you what to do and why, so you train smarter, progress faster and build results that last. This is the same method behind his 1:1 coaching, packaged to follow at your own pace.
Moe built a programme around my touring schedule instead of forcing me to build my life around a programme. I'm stronger now than before I started touring.
The Hyrox programme is genuinely built by someone who competes, not someone guessing. Every block had a purpose.
Running a company leaves little time to think about training. Moe handles the programming, I just show up and follow the plan, it works!
Everything you need to know about Ironman 70.3
Roughly five and a half to eight on Track 1, which is eight sessions and the default. Track 2 is eleven sessions and roughly seven to eleven hours. The two tracks split on the time you have, not on how good you are.
Critical Swim Speed is the pace every swim session is built from. You find it with a 400 metre and a 200 metre time trial and the programme does the rest of the maths. It is a well established way to set swim paces, and it means your intervals are actually yours.
Strongly recommended, yes. Every bike session is prescribed as a percentage of your FTP, so without power you are estimating the most measurable part of the plan. A smart trainer or a power meter makes the bike work as written.
Two swims a week, which is the entry requirement for Track 1. If you cannot reliably get in the water twice, this is not the right plan yet. Track 2 adds a third.
Yes, and that is what the continuous programme is for. It trains swim, bike, run and strength properly whether or not there is a date in the diary. When you book a 70.3, you switch into the 12-week race block, which counts back from race day and includes the taper, then return to the continuous programme afterwards.
Because it earns its place. The research on heavy strength work in endurance athletes points to better cycling efficiency and running economy, and heavy lifts stopped short of failure cost very little recovery. Most triathlon plans treat the gym as the first thing to cut. Here it holds at two sessions a week all year on both tracks, and the extra hours on Track 2 go into easy aerobic volume rather than into dropping it.
In the run-led half of a block the long run moves to Saturday, so it lands on fresh legs, and the long ride moves to Sunday. A long ride the day before a long run is the wrong way round for injury risk and for the quality of the run.
Start on Track 1 and complete a block. The tracks split on the hours you have, not on ability. Track 2 adds a third swim, an endurance bike and an easy third run, never a harder session, and you can switch at a block boundary.
Nothing breaks. Pick up where you left off and the block simply shifts. Consistency over weeks matters far more than any single session.
Through the Train With Moe app on iPhone, from the UK App Store. There is no Android version yet. Sign up, log in and today's session is on the home screen with sets, reps and video demos.
Yes, in a couple of taps from the app, or by emailing hello@trainwithmoe.com, including during the 7-day free trial. No calls, no lock-in.
Your subscription starts and the programme carries straight on from wherever you are in the block. Cancel before day 7 and you pay nothing.
Yes, and programme members get priority when coaching spots open. Your training history comes with you.
Payments are handled by our payment providers. Card details never touch our servers.
Still unsure? Apply for 1:1 coaching and we can talk through what fits.
*Free trial eligibility: the 7-day free trial is available to new members and first-time subscribers of each programme. If you have already used a free trial on a programme, a second trial is not available for that same programme.