IRONMAN 70.3 8 WEEK SPECIALTY PHASE

Average Weekly Training Hours 11:28
Training Load By Week
Average Weekly Training Hours 11:28
Training Load By Week

With the necessary endurance & strength in the bank, the objective becomes growing as familiar as possible with the very specific demands of racing long but not really long. This challenging mix of speed & endurance demands the very particular preparation offered over the course of this final pre-race block of training.

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

Sample Day 2
1:00:00
2550m
113.21TSS
SW Base + Max Intervals

WU
350 SW EASY RPE4

MAIN
8 x 25 BB Drills RI10
7 x 100 SW MOD RPE6 RI5
5 x 150 SW HARD RPE9 RI75
8 x 25 K&R Drills RI15

CD
350 SW EASY RPE4

Sample Day 3
0:46:00
61.6TSS
RU Max Intervals

Run 15min working up to Easy-Moderate, RPE 6 pace to warm up, then insert 4x3-minute Hard, RPE9 high-speed surges with 3 minutes of recovery after each; run 10min Easy, RPE 4 to cool down for a total of 45 minutes of running.

Sample Day 4
1:30:00
96.6TSS
BI 75 Minutes 80-85% FTP

90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP.

Tempo rides are the height of aerobic endurance and while rather uncomfortable, they aren't too stressful to keep you from spending pretty long durations at a productive work level that isn't too demanding in terms of recovery.

This is where most long-course triathletes will live for hours at a time. This is also where a lot of time is spent during any long road ride.

Use portions or entireties of these intervals to work on riding in your aerodynamic position without sacrificing power.

There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.

Try to do so with a cadence above 85rpm, preferably above 90rpm.

Sample Day 4
1:00:00
76.3TSS
RU Brick

Transition into a race-paced60 minutes of running at an Easy-Moderate, RPE6 pace where you'll get used to running a little bit longer coming off the bike.

Sample Day 5
1:15:00
49.8TSS
BI Aerobic Endurance 60-75%

An hour & 15 minutes of aerobic Endurance work spent between 60-75% FTP.

Sample Day 5
1:00:00
2600m
SW Threshold + Speed Intervals

WU
350 SW EASY RPE4

MAIN
8 x 25 F Drills RI10
3 x 400 SW HARD RPE8 RI75
6 x 50 SW MAX RPE10 RI20
8 x 25 K Drills RI15

CD
350 SW EASY RPE4

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.