IRONMAN 70.3 Training
Bike-Focused
25-Day Block
Optimized periodization to arrive at your training camp fresh, sharp, and ready to absorb maximum volume.
📅
Jan 5
Program Start
🏕️
Jan 30
Camp Begins
💪
Jan 5-18
Build Phase
🎯
Jan 19-29
Taper Phase
Olympic Triathlon Program
13-week build to TRI - OL (TST) — May 10, 2026
A RACE: May 10
55 days away
🏊 1500m🚴 40km🏃 10km
Primary Limiter
Run off the bike
Extra run volume + form drills + strength for running economy
Strengths
Bike & Swim
Maintain fitness, use races as training
Swim
2-2.5hr (18%)
Bike
4.5-5.5hr (38%)
Run
3.5-4hr (28%)
Strength
1.5-2hr (13%)
Rest
1 day
Phase Overview
Race Prep
Weeks 1 | Mar 16-22
Sprint Tri tune-up, maintain CTL ~65, practice transitions
Build
Weeks 2-4 | Mar 23 - Apr 12
Race-specific intensity, push CTL 65 → 71, quality + volume
Peak
Weeks 5-6 | Apr 13-26
Sharpen race pace, race simulations, CTL 71-74
Taper
Weeks 7-8 | Apr 27 - May 10
Reduce volume, maintain sharpness, RACE DAY May 10
Fitness Progression
Starting CTL
65
Peak CTL
75
Race Day CTL
68
Weekly TSS & CTL ProgressionMax TSS: 650
W1
580
CTL 66+1
W2
645
CTL 69+3
W3
385
CTL 67-2
W4
650
CTL 71+4
W5
590
CTL 73+2
W6
545
CTL 74+1
W7
455
CTL 73-1
W8
280
CTL 68-5
12-Week Training Schedule
Generated by SwimCoach, BikeCoach & RunCoach — click any workout to see full details
Week 1 — Race Prep
5h 35m total🏊 155m🚴 90m🏃 90m
Mon45m
Tue50m
Wed60m
Thu80m
Fri
Rest
Sat85m
Sun15m
Running Form Drills
Do 10 min of drills before every quality run. Film yourself monthly to track improvement.
🏃
A-Skips
Hip flexion, cadence
Drive knee up, quick ground contact, dorsiflexed ankle
🏃
B-Skips
Hamstring activation
Snap foot down under hip, pawback motion
🏃
High Knees
Cadence, posture
Tall posture, 180 spm, minimal ground time
🏃
Butt Kicks
Heel recovery
Heel to glute, stay tall, quick turnover
🏃
Straight-leg bounds
Elastic response
Quick ground contact, stiff ankle, bounce
🏃
Strides
Neuromuscular speed
20s build to 90% effort, smooth form, relaxed
🏃
Carioca
Hip mobility
Cross over/behind, arms wide, stay low
Race Day Targets
🏊
Swim 1500m
Draft if possible, sight every 8 strokes, controlled start, negative split
28-32 min
1:52-2:08/100m
🔄
T1
Wetsuit off, helmet on, sunglasses, GO
< 2 min
🚴
Bike 40km
Even power, don't chase, eat every 20min, save matches for run
65-72 min
85-90% FTP (NP)
🔄
T2
Elastic laces, race belt, grab gels, GO
< 1 min
🏃
Run 10km
First 2km EASY (settle legs), km 3-7 STEADY (find rhythm), last 3km PUSH
48-55 min
4:48-5:30/km
Run Strategy: First 2km EASY (settle legs) → km 3-7 STEADY (find rhythm, T-pace) → Last 3km PUSH (empty the tank)