How much high intensity in an Ironman build

Triathlon Forum
1

So how much intensity are y’all doing in the last 6-8 weeks of an IM build. Like bike workouts at FTP and above and threshold pace runs.

2

How old are you?

3

Great user name.

4

Without much context, it would be hard to say … BUT even without context, in the last 6-8 weeks a VERY small percentage of AG athletes need a little and most often you need NO sustained training @ or above FTP.

If you do, Maybe 10 minutes of total work (some weeks none)
10 x 1min @ 90-100% FTP @ 1min easy
20 x 30sec @ 150% of Target IM Power / FTP + 10% @ 90sec easy between

Running? … ZERO

5

How old are you?

46 next month
.

6

Great user name.

Thanks. Love the Dead.

7

I would guess that one really hard run or ride per week is about what you can handle.

8

I dont agree with the previous posters. I would argue that you should still be training your various energy systems and do some sort of vo2max intervals and also FTP sessions. You dont have to focus on them, but still do them, else you lose too much in that department and you wont compensate for that by only training long and low intensity

9

-Nobody said not to do any (though I did say NO on the running for about 98%, which I will stick to)
-Nobody said train long / low intensity
-What I personally said was “No Sustained High Intensity” … (I gave some examples)

From 6-8 weeks out (that was the KEY in the question), trying to improve / maintain VO2 output or FTP by sustained efforts in these ranges most often negatively impacts the necessary work that needs to be applied to have a successful 140.6 race. Think about what an athletes needs are for a 10-17 hour race and how you can improve those 6-8 weeks out. ’

I am firm believer that many athletes, “coaches”, and program builders should think more critically about the demands of the race, and the needs of the athletes as it applies to the pending race so they can consistently & effectively train week to week (month to month) without looking like a zombie :wink:

Cheers,

10

For one of my athletes in the 8wks prior to winning a regional champs
.
power.jpg

11

For one of my athletes in the 8wks prior to winning a regional champs

Are these power bands defined as percentages of FTP? Just curious as to how this breaks down.

12

https://www.trainingpeaks.com/blog/an-introduction-to-the-new-ilevels-in-wko4/
.

13

Without much context, it would be hard to say … BUT even without context, in the last 6-8 weeks a VERY small percentage of AG athletes need a little and most often you need NO sustained training @ or above FTP.

If you do, Maybe 10 minutes of total work (some weeks none)
10 x 1min @ 90-100% FTP @ 1min easy
20 x 30sec @ 150% of Target IM Power / FTP + 10% @ 90sec easy between

Running? … ZERO

Not sure I am understanding

10 minutes total for bike and zero for run 6-8 weeks out?

14

Without much context, it would be hard to say … BUT even without context, in the last 6-8 weeks a VERY small percentage of AG athletes need a little and most often you need NO sustained training @ or above FTP.

If you do, Maybe 10 minutes of total work (some weeks none)
10 x 1min @ 90-100% FTP @ 1min easy
20 x 30sec @ 150% of Target IM Power / FTP + 10% @ 90sec easy between

Running? … ZERO

I’ve found your top secret formula!

IM pace should be 73.333333% of FTP.

Maurice

15

Yes … from 6-8 weeks out to race day the large majority of IM athletes need:

  • Very little to no sustained work @ or above FTP on the bike
  • Zero sustained running at FT Pace or HR

If you see the chart cyclenutz posted … that is a very elite level athlete, and that is about the top 5% (?) or less of the field that needs that

16

Ha, Busted! I guess the 73.33333 would work for some athletes :wink: