IRONMAN 70.3 Switzerland: Course, Elevation & Route Profile

Course & Elevation

The 90 bike kilometres consist of two laps of a roughly 45-kilometre loop through the green, hilly hinterland of the Obersee. Of the full course's 1,100-plus metres of climbing, the lion's share sits on the bike, spread over a few pronounced climbs rather than constant undulation: just under half the distance is flat.

The defining feature is a 3.25-kilometre climb at close to 6 percent worth 182 metres, ridden at kilometre 15 and again at kilometre 57. Each is preceded by a shorter, steeper kicker above 7 percent at kilometres 10 and 52. Because both laps are identical, on the second you know exactly what is coming, yet you ride the key climbs with more than 45 kilometres extra in your legs.

The half marathon that follows is two 10.5-kilometre laps through Rapperswil's old town and is markedly flatter, but it carries one distinctive short rise per lap in the castle steps known as the Stairway to Heaven. As a Swiss classic of the 70.3 series, Rapperswil draws a strong international field; the course rewards clean aerodynamics on the flat sections and discipline on the repeated climbs.

Pacing Strategy

The key lies in the course's symmetry: ride both bike laps at the same normalized power. Because nearly half is flat, a committed aero position on those sections gains more time than any attack on a climb. Take the two big ascents at kilometres 15 and 57 evenly below threshold rather than stamping out of the saddle.

The race-deciding part is the second bike lap, specifically the long climb at kilometre 57 with all the earlier elevation already in your legs. Overcook the first lap over the hills and you lose pace here and start the run on empty. The biggest trap is exactly that bravado on lap one, while the legs still feel fresh.

On the half marathon, meter the short castle steps each lap deliberately and hold an even pace otherwise. Better to build under control on the second run lap than to force the first.

Training plan for IRONMAN 70.3 Switzerland: 12-week build

For the Rapperswil middle distance, plan on roughly four and a half to six hours depending on your level, of which about two and a half to three and a half hours are on the bike. The effort is largely aerobic with clear, longer climbing phases: unlike a constantly rolling course, here you gather the elevation in a few multi-minute climbs.

What decides the race is the ability to ride the same long climb twice at an even effort, the second time distinctly fatigued. That is where the field splits, and that is what training should target.

So build longer threshold and tempo intervals of five to fifteen minutes on real climbs, ridden at race intensity in a controlled aero position. Long rides should mirror the double loop: repeat identical sections and keep power stable across the second pass. Because nearly half the bike course is flat, time-trial work in an aerodynamic position belongs in the plan too.

For the run, brick sessions off hilly bike rides are central, complemented by short, repeated hill sprints that mimic the castle steps each lap. As the race is held in early June, moderate heat adaptation and a rehearsed fuelling strategy belong in the final weeks of preparation.