Ironman 70.3 Davao Build Phase Program
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Week 1 - buildDec/31/2018Jan/1/2019Jan/2/2019Jan/3/2019Jan/4/2019Jan/5/2019Jan/6/2019
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Swim2100m, Sprints - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Fist Drills w/ pull buoy, 25m easy swim) with 10s rest in between; 5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 7x75m Hard, RPE9, with 45sec rest in between; 6x25m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 200m Kick Drills w/ snorkel, 15s rest between drills; Cool-Down 300m easy, RPE4.2000m, Threshold - WU: 300m Easy, RPE4; MAIN SET: 200m Snorkel Swim w/ 10s rest in between; 4x200m moderate/hard, RPE8, with 45sec rest in between; 4x50m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.2300m, SWIM FITNESS TEST (refer to article) or CSS Time Trial Warm up
300 easy freestyle
200 fins ­↑ arm drill ↓ freestyle
200 pull buoy and paddles breath every 3/5/7s
100 pull buoy 2 x (12 ½ sculling + 12 ½ doggy paddle + 25 freestyle)

4 x 50 freestyle (25 fast + 25 easy)


Build
Do this set at what you perceive to be the AVERAGE pace that you can sustain for the 400 Time Trial. If you are going to get your pacing wrong, get it wrong now, not during the Time Trial. Use the clock and try to get each 100 on the same time.

4 x 100 freestyle (+20s)

Main set
Getting a friend or coach to time you would be ideal. Recording the time for your first 100 and then getting your stroke rate on the third 100.

If you are by yourself then just time the total 400 and then again for the 200. However, be warned, a poorly paced 400 Time Trial - even though it wants to be a max effort - will result in an erroneous CSS result. Pacing is important even over this distance!

400 time trial

Take 5 to 8 minutes easy swimming/stretching. Feel fully recovered, then:

200 time trial

Cool down
150 swim
150 kick
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Bike1hr, BIKE FIELD TEST (refer to article) or FTP TEST - WU: 10min gradual build up from easy to threshold/race pace. Do 3x1min spin ups at slightly above threshold pace, with 1min light aerobic spin in between. 5min light aerobic spin followed by 5min at slightly above threshold pace. 5min easy spin. MAIN SET: 20min at your best sustainable effort, keeping your cadence above 80RPM. Record average heart rate, RPE, power, and/or other metrics available. CD: 10min easy spin.1hr, VO2Max - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 4min 40% FTP (easy). MAIN SET: Do 2x3x3min 120% FTP efforts, each interval separated by 3 minutes 40% FTP (light aerobic) active recovery, and 6 minutes 40% FTP recovery between sets. CD: 5min 40-30% FTP (easy) spin.1.5hr, Threshold (1.5-2hr if outside) - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy).
MAIN SET: 4x9-minute 95% FTP with 9-minute 50% FTP recoveries between intervals. CD: 7min 50-40% FTP (easy).
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Run36min with flat sprints - WU: 10min build Easy-Moderate, RPE 6, followed by 16x30s fast sprints, RPE9, with only 30sec recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well. CD: 10min easy, RPE4.1hr, RUN FIELD TEST (refer to article) or 5K Time Trial (Record time , average pace, average heart rate, and other metrics available.)70min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 2 - buildJan/7/2019Jan/8/2019Jan/9/2019Jan/10/2019Jan/11/2019Jan/12/2019Jan/13/2019
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Swim2175m, Sprints - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Fist Drills w/ pull buoy, 25m easy swim) with 10s rest in between; 5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 6x75m Hard, RPE9, with 45sec rest in between; 6x25m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 4x50m (25m Side Kicking drills, 25m easy swim); Cool-Down 300m easy, RPE4.2100m, Threshold - WU: 300m Easy, RPE4; MAIN SET: 8x25m Sighting drill w/ 10s rest in between; 4x200m moderate/hard, RPE8, with 45sec rest in between; 6x50m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.2500m, Long - WU 250m Easy, RPE4; MAIN SET: 2000m Easy-Moderate, RPE6; CD: 250m easy, RPE4.
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Bike1hr, Anaerobic - WU: 3min 50% FTP (easy), 2min 65% FTP (light aerobic), followed by 3x1min 110-120-130% FTP spin-ups with 1min 50% FTP recovery in between, 5min 50% FTP easy spin after the last interval. MAIN SET: Do 3x3min 110-120-130% FTP efforts, each separated by 3 minutes 50% FTP (light aerobic) active recovery. 8min 60% FTP easy spin between sets followed by another 3x3min 130-120-110% FTP efforts, also with 3min 50% FTP active recovery in between. CD: 7min 50-40% FTP (easy) spin.1hr, Sweet Spot - WU: 1.5min 50% (easy), 1.5min 70% (light aerobic), 2min 90%, 30sec 105%, 3.5min 40% FTP. MAIN SET: 2x4x5-minute sets of Criss-Cross intervals (2min 92%, 30sec 103%, 2min 94%, 30sec 107%FTP) with 1min 40% FTP (easy) spin between intervals, 4min 40% FTP between sets. CD: 1min 40-30% FTP (easy) spin.1.5hr, Tempo (1.5-2hr if outside) - WU: 12min gradually increasing from 50-80% FTP (easy to moderate aerobic/tempo).
MAIN SET: 75-minute segment between 80-85% FTP (tempo). CD: 3min 40-30% FTP (easy).
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Run40min with flat sprints - WU: 12min build Easy-Moderate, RPE 6, followed by 18x30s fast sprints, RPE9, with only 30sec recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well. CD: 10min easy, RPE4.50min, Easy-Moderate pace with strides, RPE6, include 6x20sec relaxed strides, RPE10, with 40sec rest in between20min, Brick run - RPE6, get used to running on tired legs40min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 3 - buildJan/14/2019Jan/15/2019Jan/16/2019Jan/17/2019Jan/18/2019Jan/19/2019Jan/20/2019
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Swim2250m, Sprints - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Single Arm Drills w/ Snorkel, 25m easy swim) with 10s rest in between; 5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 8x75m Hard, RPE9, with 45sec rest in between; 6x25m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 200m Kick drills with Snorkel; Cool-Down 300m easy, RPE4.2200m, Threshold - WU: 300m Easy, RPE4; MAIN SET: 8x25m (12.5m Sculling drill , 12.5m easy swim) w/ 10s rest in between; 5x200m moderate/hard, RPE8, with 45sec rest in between; 4x50m Sprints (ALL-OUT), RPE10, with 20sec rest in between; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.2350m, Long - WU 350m Easy, RPE4; MAIN SET: 1650m Easy-Moderate, RPE6; CD: 350m easy, RPE4.
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Bike1hr, Anaerobic - WU: 3min 50% FTP (easy), 2min 65% FTP (light aerobic), followed by 3x1min 100-110-120% FTP spin-ups with 1min 40% FTP recovery in between, 5min 40% FTP easy spin after the last interval. MAIN SET: Do 4x3min 110-115-120-125% FTP efforts, each separated by 2 minutes 40% FTP (light aerobic) active recovery. 6min 40% FTP easy spin between sets followed by another 4x3min 125-120-115-110% FTP efforts, also with 2min 40% FTP active recovery in between. CD: 3min 40-30% FTP (easy) spin.1hr, Threshold - WU: 4min 50% FTP (easy), 2min 93% FTP, 4min 50% FTP. MAIN SET: 3x12-minute over-under intervals (alternating 2min 97% FTP, 1min 103% FTP) with 6min 50% FTP recovery in between intervals. CD: 2min 50% FTP (easy) spin.1.5hr, Threshold (1.5-2hr if outside) - WU: 6min 50% FTP (easy), 6min 72% FTP (light aerobic), 3min 96% FTP (threshold), 5min 50% FTP (easy).
MAIN SET: 5x9-minute 95% FTP with 5-minute 50% FTP recoveries between intervals. CD: 5min 50-40% FTP (easy).
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Run40min with flat sprints - WU: 10min build Easy-Moderate, RPE 6, followed by 20x30s fast sprints, RPE9, with only 30sec recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well. CD: 10min easy, RPE4.50min, Easy-Moderate pace with strides, RPE6, include 6x20sec relaxed strides, RPE10, with 40sec rest in between80min, Long - Easy-Moderate pace, RPE6, without breaks or walks (if possible, if not limit them to absolute minimum).
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Other
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Week 4 - recovery
Jan/21/2019Jan/22/2019Jan/23/2019Jan/24/2019Jan/25/2019Jan/26/2019Jan/27/2019
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Swim1750m, Sprints - WU: 300m Easy, RPE4. MAIN SET: 4x50m (25m Fist Drills w/ pull buoy, 25m easy swim) with 10s rest in between; 5x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 6x75m Hard, RPE9, with 45sec rest in between; Cool-Down 300m easy, RPE4.1800m, Threshold - WU: 300m Easy, RPE4; MAIN SET: 200m Snorkel Swim w/ 10s rest in between; 4x200m moderate/hard, RPE8, with 45sec rest in between; 4x50m (25m Side Kicking drills, 25m easy swim) w/ 15s rest in between; Cool-Down 300m easy, RPE4.1800m, Long - WU 300m Easy, RPE4; MAIN SET: 1200m Easy-Moderate, RPE6; CD: 300m easy, RPE4. or compete in a SPRINT DISTANCE TRIATHLON (B-priority race)
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Bike1hr, VO2Max - WU: 3min 50% FTP (easy), 2min 65% FTP (light aerobic), followed by 3x1min 110-115-120% FTP spin-ups with 1min 40% FTP recovery in between, 5min 40% FTP easy spin after the last interval. MAIN SET: Do 2x3x2min 120% FTP efforts, each separated by 3 minutes 40% FTP (light aerobic) active recovery, 8min 40% FTP easy spin between sets. CD: 13min 60-40% FTP (easy) spin.1hr, Threshold - WU: 4min 50% FTP (easy), 4min 65% FTP, 3min 85% FTP, 5min 50% FTP. MAIN SET: 3x8-minute over-under intervals (alternating 3min 95% FTP, 1min 105% FTP) with 6min 50% FTP recovery in between intervals. CD: 8min 50-40% FTP (easy) spin.80min, Tempo (1.5-2hr if outside) - WU: 10min gradually increasing from 50-67% FTP
MAIN SET: 4x15-minute intervals between 75-90% FTP (tempo) with 2min 40% FTP in between. CD: 4min 40-30% FTP (easy).
75min, Tempo (1.5-2hr if outside) - WU: 12min gradually increasing from 50-80% FTP (easy to moderate aerobic/tempo).
MAIN SET: 60-minute segment between 80-85% FTP (tempo). CD: 3min 40-30% FTP (easy).
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Run36min with flat sprints - WU: 10min build Easy-Moderate, RPE 6, followed by 16x30s fast sprints, RPE9, with only 30sec recovery between them. Emphasize form over speed here, but don’t neglect your speed. These strides remind your muscles how to run fast and do it well. CD: 10min easy, RPE4.40min, Easy-Moderate pace with strides, RPE6, include 4x20sec relaxed strides, RPE10, with 40sec rest in between30min, Brick run - RPE6, get used to running on tired legs
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