01·Course Characteristics
Marbella pairs a flat, scenic Mediterranean swim and run with an incredibly demanding mountain bike leg. Surviving the Puerto de Ojén climb while saving your legs for the coastal run is the key to conquering this course.
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02·Course by Section
Starting from the sand of Levante Beach, you will swim a single counter-clockwise loop in the sheltered bay of Puerto Banús. The water is generally calm, but early morning glare can make sighting the turn buoys challenging.
A highly demanding course that climbs immediately up the Puerto de Ojén. You will navigate fast technical descents and winding mountain roads through Monda and Coín before returning to the coast.
A flat, fast two-loop course along the bustling Marbella promenade. While the profile is easy, the route is entirely exposed to the sun and coastal winds, lined with passionate spectators cheering you home.
03·AVG beginners' Training Timeline
This 16-week progression is specifically engineered to prepare you for Marbella's heavy climbing. We front-load aerobic volume and progressively build the muscular torque required for the mountain bike leg, leaving you fresh and fully prepared to run strong on the promenade.
Aerobic Foundation
Build a resilient cardiovascular base and comfortable swim volume.
Strength & Climbing
Develop leg strength and low-cadence torque to handle the mountain grades.
Specific Endurance & Speed
Combine climbing resilience with flat-ground run-off-the-bike brick workouts.
Taper & Strategy
Reduce training volume to shed fatigue while practicing race-pace pacing and nutrition.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Expect mild temperatures around 20-22°C, but high humidity and direct sun on the run can increase core temp quickly. Grab water at every aid station to pour over your head, and apply high-SPF sunscreen before the race and in T2.
Aim for 80-90g of carbohydrates per hour on the bike, utilizing the flatter sections to eat since climb-induced high heart rates make digestion harder. Aim for 750ml of fluid per hour, especially during the long, warm climbs.
Keep your effort strictly capped below threshold on the initial Puerto de Ojén climb; blowing up here will ruin your race. Use the descent to recover, and transition into a metronomic, steady tempo on the flat, two-loop run.
Choose a cassette with a climbing gear to keep your cadence above 70 RPM on steep sections. Opt for mid-depth wheels to balance aerodynamic efficiency on flats with stability during fast mountain descents.
The swim takes place in the Mediterranean Sea at Levante Beach with expected water temperatures ranging between 18°C and 21°C (64°F to 70°F), making it typically wetsuit-legal for age-groupers. You will complete a single-loop, counter-clockwise 1.9 km (1.2-mile) course starting with a rolling beach start. Because you swim directly out into the open sea, be prepared for potential swells and practice sighting buoy markers against the morning sun.
The 90 km bike course is highly challenging and technical, featuring approximately 1,400 meters (4,593 feet) of elevation gain as you head inland into the Sierra Blanca mountains. You will tackle the major ascent of Puerto de Ojén early in the ride, followed by fast, winding descents that require excellent bike handling skills and cautious braking. A gearing setup such as a 34T or 36T inner chainring paired with an 11-30T or 11-32T cassette is highly recommended to manage the steep gradients.
The run is a flat, fast 21.1 km (13.1-mile) course consisting of two laps along the paved Paseo Marítimo promenade. It offers flat terrain and roaring spectator support, but the coastal path is entirely exposed to the elements. You should prepare for direct sun exposure and potential coastal headwinds by practicing your pacing and staying disciplined with hydration at the aid stations.
Marbella in late October offers highly pleasant racing conditions, with average daytime high temperatures around 22°C (72°F) and morning lows near 15°C (59°F). While the air is generally comfortable, the autumn transition can occasionally bring strong coastal winds or sudden Mediterranean showers. Pack versatile gear, including a light wind jacket for pre-race morning prep and transition setup.
The race features a single, centralized transition area (T1/T2) located directly at the Puerto Banús marina, which simplifies your race-day logistics. The final run finish line is also situated in the heart of Puerto Banús, right along the vibrant waterfront. This compact layout means your support crew can easily cheer you on during the swim exit, transition phases, and the final red carpet run.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Marbella — then adapts every week to how you actually perform.
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