i would not recommend either for ironman training. Choose a day that you dedicate for the tempo run and do a quality workout. Choose a day you dedicate to your long hard ride with lots of tempo work into it.

To put both in the same day is simply diminishing the quality of one of the two workout. Better planification would be a good idea to get the best out of the program and make bigger improvement.

And i would not recommend 90min run off the bike..ever. I simply dont see the point of such thing.

I would suggest you

tempo run on saturday, put a easy short ride and a swim

Do your long ride on sunday with key ironman pace work and finish it with a transition 20-40min run with some race pace in it. A lot more effective.

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Jonathan Caron / Professional Coach / ironman champions / age group world champions
Jonnyo Coaching
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