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Ironman bike economy Block


Mike Bridge

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8 Weeks

Plan Description

A short block of work designed to be used in the off season or preparation phase to develop bike economy. Both bike and swim disciplines are put into maintenance mode whilst the run is prioritised.
The block utilises high intensity training to develop bike economy and improve speed and endurance at all intensity levels. The hard sessions in this block are very hard and therefore the easy runs and bikes need to be kept at a very low intensity to allow adequate recovery.
The use of an indoor trainer would be advantageous for the bike sessions.
Whilst the plan can be used be used by any athlete to develop cycling economy over any distance it is ideally suited to 70.3 or Olympic distance athletes. It would be ideal to complete this block several times in the pre season with bike and swim specific blocks inserted between each run focus.
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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
6:18 hrs 2:24 hrs
Run x2
1:39 hrs 1:10 hrs
Swim x1
1:11 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
6:18 hrs 2:24 hrs
1:39 hrs 1:10 hrs
1:11 hrs 1:00 hrs

Training Load By Week

This plan works best with the following fitness devices:

Mike Bridge


Swimming technique improvement, Triathlon racing and skills, training program design

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