The training

IRONMAN 70.3 Texas · April 4, 2027

Days to race: 146
Trained: 8h
Sessions: 16
Streak: 0days
Swim: 1.75km
Bike: 0.0km
Run: 15.4km

The training

IRONMAN 70.3 Texas · April 4, 2027

Week 2 · Base 10m of 16h 40m planned · Nov 9 to 15

Sun, Nov 15
filippo fonseca
- Upcoming
  Long run · 50 min · 10 km
  50 min easy aerobic run (Z2). Build the knee's tolerance to time on feet; walk breaks are fine.
- Upcoming
  Swim: continuous · 35 min · 1.1 km
  Continuous: swim as far as you can without stopping at an easy effort, then finish with 4 x 50 easy. Breathe bilaterally.
Planned 50 min run and 35 min swim.
Emir
- Upcoming
  Long run · 50 min · 10 km
  50 min easy aerobic run (Z2). Build the knee's tolerance to time on feet; walk breaks are fine.
- Upcoming
  Swim: continuous · 35 min · 1.1 km
  Continuous: swim as far as you can without stopping at an easy effort, then finish with 4 x 50 easy. Breathe bilaterally.
Planned 50 min run and 35 min swim.
Sat, Nov 14
filippo fonseca
- Upcoming
  Long ride · 85 min · 45 km
  85 min Z2 endurance ride (65-75% FTP). Steady, fueled, no surges. Practice eating 60 g carbs per hour.
Planned 85 min bike.
Emir
- Upcoming
  Long ride · 85 min · 45 km
  85 min Z2 endurance ride (65-75% FTP). Steady, fueled, no surges. Practice eating 60 g carbs per hour.
Planned 85 min bike.
Fri, Nov 13
filippo fonseca
- Upcoming
  Bike: easy spin · 45 min · 21 km
  Easy Z1-Z2 spin, cadence 90-100. Flush the legs; include 4 x 30 s high-cadence spin-ups.
- Upcoming
  Strength B · 40 min
  Hip and glute B: hip thrusts 3 x 10, banded clamshells 3 x 15, lateral band walks 3 x 12, single-leg calf raises 3 x 15, dead bugs 3 x 10.
Planned 45 min bike and 40 min strength.
Emir
- Upcoming
  Bike: easy spin · 45 min · 21 km
  Easy Z1-Z2 spin, cadence 90-100. Flush the legs; include 4 x 30 s high-cadence spin-ups.
- Upcoming
  Strength B · 40 min
  Hip and glute B: hip thrusts 3 x 10, banded clamshells 3 x 15, lateral band walks 3 x 12, single-leg calf raises 3 x 15, dead bugs 3 x 10.
Planned 45 min bike and 40 min strength.
Thu, Nov 12
filippo fonseca
- Upcoming
  Run: easy · 30 min · 6 km
  Easy aerobic run, conversational. Soft surface. Stop early if the knee complains.
- Upcoming
  Swim: main set · 45 min · 1.5 km
  Endurance: 200 easy, 10-14 x 100 steady with 20-30 s rest. Hold form; stop the set if it falls apart. 100 easy.
Planned 30 min run and 45 min swim.
Emir
- Upcoming
  Run: easy · 30 min · 6 km
  Easy aerobic run, conversational. Soft surface. Stop early if the knee complains.
- Upcoming
  Swim: main set · 45 min · 1.5 km
  Endurance: 200 easy, 10-14 x 100 steady with 20-30 s rest. Hold form; stop the set if it falls apart. 100 easy.
Planned 30 min run and 45 min swim.
Wed, Nov 11
filippo fonseca
- Upcoming
  Run: easy · 30 min · 6 km
  Easy aerobic run, conversational (Z2). Soft surface where possible. 6 x 20 s relaxed strides at the end.
- Upcoming
  Strength A · 40 min
  Knee rehab A: Spanish squats 3 x 45 s, Bulgarian split squats 3 x 8 per side, single-leg RDL 3 x 8, step-downs 3 x 10, side plank 3 x 30 s.
Planned 30 min run and 40 min strength.
Emir
- Upcoming
  Run: easy · 30 min · 6 km
  Easy aerobic run, conversational (Z2). Soft surface where possible. 6 x 20 s relaxed strides at the end.
- Upcoming
  Strength A · 40 min
  Knee rehab A: Spanish squats 3 x 45 s, Bulgarian split squats 3 x 8 per side, single-leg RDL 3 x 8, step-downs 3 x 10, side plank 3 x 30 s.
Planned 30 min run and 40 min strength.
Tue, Nov 10
filippo fonseca
- Upcoming
  Bike: intervals · 60 min · 32 km
  Cadence and sweet spot: 15 min easy, 3 x 8 min at 88-93% FTP (cadence 90+) with 4 min easy, 10 min easy.
- Upcoming
  Swim: technique · 40 min · 1.3 km
  Technique: 200 easy, then 8-12 x 50 drill/swim (catch-up, fingertip drag, side kick), 4 x 25 breathing every 3, 200 easy. Rest as needed; form over distance.
Planned 60 min bike and 40 min swim.
Emir
- Upcoming
  Bike: intervals · 60 min · 32 km
  Cadence and sweet spot: 15 min easy, 3 x 8 min at 88-93% FTP (cadence 90+) with 4 min easy, 10 min easy.
- Upcoming
  Swim: technique · 40 min · 1.3 km
  Technique: 200 easy, then 8-12 x 50 drill/swim (catch-up, fingertip drag, side kick), 4 x 25 breathing every 3, 200 easy. Rest as needed; form over distance.
Planned 60 min bike and 40 min swim.
Mon, Nov 9
Today
filippo fonseca
RestRest
Rest day.
Emir
RestRest
Rest day.

Week 1 · Base 18h 21m of 15h 20m planned · Nov 2 to 8

Sun, Nov 8
filippo fonseca
- Partial
  Long run · 45 min · 9 km
  45 min easy aerobic run (Z2). Build the knee's tolerance to time on feet; walk breaks are fine.
- Partial
  Swim: continuous · 30 min · 1 km
  Continuous: swim as far as you can without stopping at an easy effort, then finish with 4 x 50 easy. Breathe bilaterally.
- Bike · 21:25 · 1h 32m · 131.6 bpmIRONMAN 70.3 FOR HWART DISEASE DAY 7: Zone 2 90 min bike
- Other · 20:25 · 58m · 91.2 bpmHIIT vespertino
Planned 45 min run and 30 min swim. Rode 92 min, 131.6 bpm avg. Moved 58 min, 91.2 bpm avg.
Emir
- Missed
  Long run · 45 min · 9 km
  45 min easy aerobic run (Z2). Build the knee's tolerance to time on feet; walk breaks are fine.