IRONMAN 140.6 8 WEEK BUILD PHASE

Average Weekly Training Hours 13:34
Training Load By Week
Average Weekly Training Hours 13:34
Training Load By Week

IRONMAN 70.3 Build Phase Training Plan

Full-distance events first require base fitness, and a lot of it. With that in place, it's now time to start building your sustainable power on the bike as well as your fast but maintainable run & swim paces such that race-day speeds will be noticeably faster than they currently are.

Session Descriptions and Pre Activity Notes to guide you through the plan.

This Plan includes coach contact via email to answer any questions you may have regarding the plan as you progress through. Email's will be answered with 48 hours.

We are based in Shrewsbury, Shropshire within the UK, You can find out about the other services we offer at www.edbeech.com or send us a email to coach@edbeech.com if you have any questions about this plan.

Sample Day 2
0:55:00
2800m
SW Base + Threshold Intervals

WU
350 SW EASY RPE4

MAIN
10 x 25 SW CU Drills RI10
8 x 100 SW MOD RPE6 RI5
4 x 200 SW HARD RPE8 RI45
10 x 25 K RI15

CD
350 SW EASY RPE4

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

Sample Day 3
0:50:00
65.8TSS
RU Max Intervals

Run 15min working up to Easy-Moderate, RPE 6 pace to warm up, then insert 12x1-minute Hard, RPE9 high-speed surges with a single minute of recovery after each; run 10min Easy, RPE 4 to cool down for a total of 50 minutes of running

Sample Day 4
1:45:00
113.61TSS
BI Tempo 80-95 FTP

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

Sample Day 4
0:30:00
30TSS
RU Brick

Transition quickly into your running gear right before you take off on a 30-minute run at an Easy-Moderate, RPE6 pace in order to get a chance to settle into something close to your race pace.

Sample Day 5
2750m
SW Base + Max & Speed Intervals

WU
350 SW EASY RPE4

MAIN
10 x 25 FTIP Drill RI10
5 x 100 SW MOD RPE6 RI5
10 x 75 SW HARD RPE9 RI45
8 x 25 SW MAX All-Out RPE10 RI20
10 x 25 SK Drills RI15

CD
350 SW EASY RPE4

Sample Day 5
1:00:00
38.95TSS
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.