Ironman St George 70.3 - winter build
Ironman St George 70.3 - winter build
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
This 12 week plan is designed to help those living the northern hemisphere who expect to have their winter training curtailed by weather and road conditions but want to arrive into the pre season in the best shape possible. It provides an alternative approach to the preparation phase based around developing run and cycle economy (oxygen used at given pace), lactic tolerance and power through shorter and higher intensity sessions early in the year. It is designed so that sessions can easily be carried out on indoor trainers (for hill reps raise the front wheel on raiser block).
vV02 max intervals will require a 6 min TT to establish vV02 max pace.
There is greater than normal swim volume than most programs would use at this time, with the aim of using these to develop aerobic capacity in a warm and consistent environment. It may also mean athletes can complete less swim volume later in the season when building bike and run volume again.
For 70.3 or middle distance races volume can be increased during the spring to include longer race specific rides/runs outside once the weather is more conducive.
The plan rises to no more than 9hrs max so will suit time poor athletes. However, the sessions are intense and will require an athlete who already built up some training resilience through previous race seasons. It is most suited to experienced age groupers with 1 or more seasons behind them who are looking for a time efficient non weather dependent winter base.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x3
|
02:42:00 | 01:30:00 |
Bike
x2
|
04:14:00 | 03:09:00 |
Run
x2
|
01:36:00 | 01:00:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
02:42:00 | 01:30:00 | |
|
04:14:00 | 03:09:00 | |
|
01:36:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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