01·Course Characteristics
Surviving this tropical course requires absolute discipline, matching a calm, non-wetsuit harbor swim and a rolling, two-loop bike leg with a grueling, sun-baked run where extreme humidity and radiant heat dictate your final pace.
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02·Course by Section
A single-loop clockwise course in a highly protected harbor, offering exceptionally calm waters with minimal waves and minor currents. You will start and finish at the Baywalk Park boat ramp in warm, tropical conditions.
A newly redesigned two-loop course featuring a mix of flat, fast sections, rolling hills, and a few long, steady climbs. Navigating Roa Street, Malvar Road, and the Iwahig Bridge area, you will encounter minor road seams and tropical wind exposure.
A grueling, two-loop coastal course that winds along the baywalk and city center before climbing to a stadium finish. This leg features virtually no shade, exposing you to direct sunlight, high humidity, and heavy radiant heat from the road.
03·AVG beginners' Training Timeline
This 16-week progression is tailored to meet the extreme heat and rolling profile of Puerto Princesa. We begin with a solid aerobic foundation, transition to rolling strength, and conclude with a dedicated block focusing on heat acclimation and non-wetsuit swimming so you can finish strong.
Aerobic Foundation
Build a strong aerobic engine and basic endurance across all three disciplines.
Strength & Hill Prep
Introduce rolling hills on the bike and strength-focused run intervals to prep for the course terrain.
Specific Build & Heat
Simulate race-pace efforts, non-wetsuit swims, and structured heat-tolerance sessions.
Taper & Strategy
Reduce training volume to shed fatigue while maintaining intensity and practicing hydration execution.
Adapts to your fitness, schedule & recovery every week.
Personalize this timeline04·Race-Day Execution
Expect morning temperatures around 24°C to 26°C, climbing rapidly to a midday peak of 32°C with humidity exceeding 75%. Dump ice and cold water over your head and torso at every single run aid station to keep your core temperature down.
Plan for extreme sweat rates by targeting 500-1000mg of sodium per hour. Lean heavily on liquid or gel nutrition as solids will be very difficult to digest under intense tropical heat, and drink at every station.
Ride conservatively on the first bike loop to save energy for the hilly run. Dial back your target run pace by 15-30 seconds per kilometer from the start to prevent early-onset cramping and cardiovascular drift.
Wear a high-performance swimskin instead of a wetsuit, and select heavily ventilated helmets and clothing. Arrive several days early via Puerto Princesa International Airport to acclimate to the intense humidity and utilize the on-site expo mechanics.
The water temperature in Puerto Princesa is tropical, typically ranging from 27°C to 29°C (80°F to 84°F), which means the 1.9 km swim is strictly non-wetsuit legal. You can wear a swimskin for this single-loop, clockwise harbor swim starting at the Baywalk Park boat ramp. Because the waters are highly protected, you can expect calm conditions with minimal waves and very minor currents.
The 90 km bike course is rated as hard, featuring a total elevation gain of approximately 2,089 feet (636 meters). Updated in 2025 to a faster two-loop layout, the course mixes rolling hills, long steady climbs, and flat sections on a combination of concrete and asphalt. You should prepare for tropical wind exposure on open sections and watch out for minor road seams.
The 21.1 km run course is rolling to hilly with an elevation gain of approximately 517 feet (157 meters). It consists of a grueling two-loop route along coastal roads, the baywalk, and through the city center, finishing inside the Ramon Mitra Jr. Sports Complex. The course has very little shade, exposing you to direct, intense sunlight and high radiant heat from the asphalt.
Due to extreme midday heat of up to 33°C (91°F) and humidity levels exceeding 75%, you should prioritize a high-sodium hydration plan targeting 500 to 1000 mg of sodium per hour. Favor liquid or gel nutrition over solid foods, which are harder to digest when your core temperature rises. Make sure to use every single aid station on the run for ice, cold water douses, and fluids to manage your core temperature.
You should fly directly into Puerto Princesa International Airport (PPS), which is located very close to the city center and the transition area. From there, local beach resorts, hotels, and restaurants are just a short trike or taxi ride away. You will also have access to official bike mechanics at the race expo prior to race day.
Your Personalized Plan
FE26 builds your plan around your Strava data, your real schedule, and the exact demands of IRONMAN 70.3 Puerto Princesa— then adapts every week to how you actually perform.
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