70.3 SPECIFIC: 8 ' up and unders (2' recovery)
Workout overview
Duration: 1h 12m
Stress points: 75
Zone distribution
Z1: 22m
Z2: 2m
Z3: 48m
Z4: -
Z5: -
Z6: -
Author: Endure IQ
SESSION FOCUS
The focus of this session is on building your tolerance to intensities similar to those during a 70.3 triathlon. You will be working in the L3b training zone. You should hope to see reduced HR drift within this zone as you complete more of these sessions. From a physiological perspective, these sessions help promote fat oxidation, and structural changes at a muscular level, such as increased mitochondrial content and capillarization.
WARM-UP:
7 min progressive L2 MAIN SET:
8 min reps as 2 min L3b, 2 min L3a with 2 min recovery
COOLDOWN:
5 min L1
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Where should I place these sessions within my training program?
* This is a moderate intensity session, with the main body of work being between the “aerobic” and “anaerobic” thresholds. The expected perceived exertion is ~ 7-8/10.
* If this session is classified as “Critical”, try to include it in your micro-cycle as a priority.
* You need to have reasonable recovery for this type of session (e.g. Orange-Green in HRV4training, or Orange in Whoop).
* Consider limiting your training for 20 hours in advance of these sessions to L1 and L2, or perhaps a small amount of L3a.
* However, doing higher intensity sessions shortly after (as part of the same day) is fine.
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What nutrition should I take on for these sessions?
* If these sessions have >90 min of total work at 70.3 pace, consider taking a little carbohydrate before. This can be between 20-60 grams, depending on your habitual diet.
* Make sure to begin the session well-hydrated, and it is a good idea to keep drinking throughout these sessions, although there is no need to drink beyond thirst or to your sweat rate.
* When these sessions are very long, consider fuelling during the exercise itself. A slow-releasing carbohydrate would be optimal.
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