IRONMAN 70.3 8 WEEK BUILD PHASE

Average Weekly Training Hours 10:43
Training Load By Week
Average Weekly Training Hours 10:43
Training Load By Week

Having established your fairly broad base of fitness, these Build blocks shift your training emphasis slightly away from intensity and more toward moderate-level suffering. The importance of tolerating this longer-term physiological & psychological challenge without succumbing to the urge to ease up is now your primary focus.

Sample Day 2
1:00:00
2375m
24TSS
SW Base + (Max & Speed Intervals)

WU
350 SW RPE4

MAIN
8 x 25 CU Drills RI10
6 x 100 SW RPE6 RI5
7 x 75 SW HARD RPE9 RI45
6 x 25 SW MAX RPE10 RI20
8 x 25 K Drills RI15

CD
350 SW RPE4

Sample Day 2
1:00:00
76.3TSS
BI 20 Minute FTP Test

Sample Day 3
0:36:00
41.4TSS
RU Max Intervals

Run 10min working up to Easy-Moderate, RPE 6 pace to warm up, then repeat 16 Hard, RPE 9, 30-second high-speed surges, recovering for only 30 seconds after each; run 10min Easy, RPE 4 to cool down for a total of 36 minutes of running

Sample Day 4
1:00:00
70.1TSS
BI 45 min Segment @ 85-90% FTP Inside 1 Hour Session

45-minute segment between 85-90% FTP nestled inside of an hour-long workout.

Sample Day 4
0:15:00
17.5TSS
RU Brick

Your midweek brick starts with a 60-minute bike workout, where you'll sustain 45 minutes of effort between 85-90% FTP pushing you up toward the effort you'll try to hold during your race-day bike leg. Then, you'll dismount and transition quickly into your running gear right before you take off on a very short15-minute transition run at a Moderate, RPE7 pace where you'll run a little faster than race pace and practice holding speed with somewhat fatigued legs.

Sample Day 5
1:00:00
2300m
23TSS
SW Threshold + Speed Intervals

WU
350 SW EASY RPE4

MAIN
8 x 25 F&T Drills RI10
5 x 200 SW FAST RPE8 RI45
4 x 50 SW MAX RPE10) RI20
8 x 25 SK Drills RI15

CD
350 SW EASY RPE4

Sample Day 5
1:00:00
39.4TSS
BI Aerobic Endurance 60-70% FTP

Aerobic endurance work spent between 60-70% FTP

Aerobic Endurance workouts are aimed at improving your aerobic (i.e. non-sugar) power producing capabilities in a low-stress manner.

By riding for increasingly longer periods of time, your endurance muscle fibers become more efficient at utilizing oxygen for fuel and sparing sugar stores for more intense efforts.

Additionally, Endurance workouts like this can improve oxygen delivery & utilization, increase muscular resistance to fatigue, improve integrity of connective tissue, and even help you improve your on-bike nutrition strategies.

Ed Beech
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edbeech Triathlon Coaching

I am a IRONMAN & British Triathlon Federation Certified Coach based in Shrewsbury, Shropshire. Having been a coached athlete myself I know how important the Athlete / Coach relationship is and how being coached can help take you to the next level.