01·Course Characteristics
A blisteringly flat but brutally hot coastal race where extreme tropical humidity, relentless sun, and ocean winds present a massive pacing and thermoregulatory challenge.
This edition has passed
Registration for the next edition opens on a rolling basis. Start building your base now and we'll size a full plan the moment a new date is set.
02·Course by Section
A single-loop, clockwise triangular ocean swim starting and finishing at My Khe Beach. Expect warm, wetsuit-illegal waters with potential for moderate currents and a highly choppy surf featuring significant shore waves.
A fast, flat coastal ride transitioning north to south, highlighted by two crossings of the high-span Thuan Phuoc Bridge. The entire course is heavily exposed to strong ocean headwinds and crosswinds along the coastal straights.
A completely flat, two-loop coastal out-and-back route on asphalt parallel to My Khe Beach. This leg offers absolutely zero shade or protection from the intense midday tropical sun, elevating heat indexes over 40°C.
03·AVG beginners' Training Timeline
This 16-week arc is systematically structured to prepare you for the thermal and environmental demands of Da Nang. We start with base aerobic resilience, transition into managing heavy wind resistance, and finish with intensive heat adaptation and pacing practice to ensure you conquer the oppressive race-day climate.
Aerobic & Base Durability
Build solid basic aerobic capacity and swim stamina to handle early choppy ocean conditions.
Wind & Bridge Strength
Develop sustained aerobic power and aero-position tolerance to prepare for the exposed headwind sections and bridge climbs.
Heat & Specificity Build
Execute race-simulation bricks and implement progressive heat acclimatization to prepare your body for the 40°C heat index.
Taper & Hydration Prep
Reduce overall volume to shed fatigue while prioritizing sodium pre-loading protocols and thermoregulation planning.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
With humidity up to 85% and feels-like temperatures soaring past 40°C, cooling is your highest priority. Dump ice and cold water on your head, neck, and chest at every single run aid station to actively lower your core temperature.
Pre-load with sodium 24 to 48 hours before the race. Target 800ml to 1.2L of fluid per hour containing 700 to 1000mg of sodium on the bike, and prioritize liquid or gel carbs to prevent gastrointestinal distress caused by heat-restricted blood flow.
Do not let the flat bike profile lure you into over-biking; save energy to combat the coastal winds. Keep your effort strictly capped on the Thuan Phuoc Bridge climbs and start the shadeless run conservatively to survive the extreme midday heat.
Fly directly into Da Nang International Airport, located 15 minutes from the beachfront, and book beachside lodging near East Sea Park early. Pack a highly visible white running hat, broad-spectrum SPF 50+ sunscreen, and your own high-strength electrolyte tablets.
The ocean water temperature at My Khe Beach typically averages between 26 C to 28 C (79 F to 82 F), which means the swim is strictly wetsuit-illegal for all athlete categories. You should prepare for a warm, single-loop ocean swim in the East Sea that often features moderate currents and choppy surf, requiring solid dolphin-diving skills to navigate the shore waves.
The 90 km bike course is exceptionally flat, featuring a total elevation gain of only about 141 meters (463 feet). The primary climbs on this fast, asphalt route come from crossing the high-span Thuan Phuoc Bridge twice. Aside from this bridge, your main physical challenge on the bike will be managing the strong head- and crosswinds coming off the open ocean.
The course is rated an 8.5/10, making it one of the most physically demanding 70.3 races in the world. While the bike and run profiles are flat and built for speed, the combination of extreme tropical heat reaching up to 38 C (100 F), humidity over 75%, and a completely unshaded run course makes pacing and heat management absolutely brutal.
To combat the extreme heat and humidity, you should begin sodium pre-loading 24 to 48 hours before the race and aim to consume 800ml to 1.2L of fluid containing 700 to 1000mg of sodium per hour on the bike. Because the heat diverts blood flow away from your stomach, prioritize liquid or gel-based carbohydrates over solid foods to prevent gastrointestinal distress. On the run, utilize every single aid station to pour ice and cold water over your head and chest to keep your core temperature down.
You should fly directly into Da Nang International Airport (DAD), which is conveniently located just a 15-minute drive from the beachfront venue. It is highly recommended to book beachside accommodations near East Sea Park or My Khe Beach early, as the event hub consolidates around this area and attracts over 3,000 athletes. For convenient travel around the city, use the 'Grab' ride-hailing app for affordable, air-conditioned transport.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Da Nang— then adapts every week to how you actually perform.
Free to start · no credit card required
Summarize with AI
More Race Guides
Complete training plan and race guide for IRONMAN 70.3 Krakow (IRONMAN 70.3) in Krakow, Poland. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN Canada-Ottawa (Full IRONMAN) in Ottawa, Canada. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Philippines (IRONMAN 70.3) in Lapu Lapu City, Philippines. Course breakdown, preparation tips, and personalized training.
Complete training plan and race guide for IRONMAN 70.3 Rio de Janeiro (IRONMAN 70.3) in Rio de Janeiro, Brazil. Course breakdown, preparation tips, and personalized training.