Oxygenaddict Triathlon Podcast How To Build Your Winter IRONMAN Training Plan | Ep 561
Oct 22, 2025
Coach Rob reveals how to effectively structure winter training for Ironman and 70.3 events, highlighting the benefits of focused hour-long workouts over extensive training. Discover the importance of winter for building endurance and aerobic capacity. He discusses essential baseline tests for fitness monitoring and emphasizes prioritizing bike training with strategic sessions. Learn how to integrate strength conditioning and manage nutrition effectively to enhance performance, alongside tips for using HRV to optimize training intensity.
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Train For Your Time Budget
- Build a winter plan that fits your life and available time, from one hour to eight hours weekly.
- Prioritise consistency over chasing high weekly volume that you can't sustain.
Winter Is For Aerobic Growth
- Use winter to grow your aerobic engine with targeted endurance work rather than short, hard peaking sessions.
- Focus on longer, event-specific fitness as you approach Ironman or 70.3.
Start With Practical Baselines
- Run baseline tests for bike (20-min FTP), swim (400m/200m CSS), and a 45-min submaximal run.
- Update paces so every session's intensity is accurate to your current fitness.