November 2026

Sunday 1 November

Long run2h 15min- warmup 15min @ 60–72% threshold speed+2

Aerobic long run in Z2 — conversational pace.

- warmup 15min @ 60–72% threshold speed
- active 110min @ 72–82% threshold speed
- cooldown 10min @ 60–72% threshold speed

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Fri

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Week

Threshold intervals37min- warmup 7min @ 65–75% threshold speed+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Threshold run37min- warmup 7min @ 60–72% threshold speed+2

Threshold intervals37min- warmup 7min @ 45–60% FTP+2

Z2 endurance run38min- warmup 6min @ 60–72% threshold speed+2

Endurance swim38min- warmup 6min @ 65–75% threshold speed+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Endurance swim38min- warmup 6min @ 65–75% threshold speed+2

Z2 endurance ride38min- warmup 6min @ 45–60% FTP+2

Z2 endurance run38min- warmup 6min @ 60–72% threshold speed+2

Long ride3h 05min- warmup 15min @ 45–60% FTP+2

Long run2h 15min- warmup 15min @ 60–72% threshold speed+2

0min / 12h 36min

0/13 done · 0 / 637 load

Threshold intervals39min- warmup 8min @ 65–75% threshold speed+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Threshold run39min- warmup 8min @ 60–72% threshold speed+2

Threshold intervals39min- warmup 8min @ 45–60% FTP+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

Z2 endurance ride39min- warmup 6min @ 45–60% FTP+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

Long ride3h 14min- warmup 15min @ 45–60% FTP+2

Long run2h 22min- warmup 15min @ 60–72% threshold speed+2

0min / 13h 03min

0/13 done · 0 / 661 load

Strength: full body45min- warmup 10min @ RPE 3–4+2

Threshold intervals38min- warmup 8min @ 65–75% threshold speed+2

Race-pace repeats35min- warmup 8min @ 60–72% threshold speed+2

Race-pace intervals47min- warmup 8min @ 45–60% FTP+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

Strength: full body45min- warmup 10min @ RPE 3–4+2

Endurance swim39min- warmup 6min @ 65–75% threshold speed+2

Z2 endurance ride39min- warmup 6min @ 45–60% FTP+2

Z2 endurance run39min- warmup 6min @ 60–72% threshold speed+2

Long ride3h 14min- warmup 15min @ 45–60% FTP+2

Long run2h 22min- warmup 15min @ 60–72% threshold speed+2

0min / 13h 06min

0/13 done · 0 / 626 load

Easy swim + drills31min- warmup 5min @ 65–75% threshold speed+2

Strides + easy run22min- warmup 6min @ 60–72% threshold speed+2

Openers22min- warmup 6min @ 45–60% FTP+2

Easy swim + drills31min- warmup 5min @ 65–75% threshold speed+2

Strides + easy run22min- warmup 6min @ 60–72% threshold speed+2

Openers22min- warmup 6min @ 45–60% FTP+2

Strides + easy run22min- warmup 6min @ 60–72% threshold speed+2

Easy swim + drills31min- warmup 5min @ 65–75% threshold speed+2

Openers22min- warmup 6min @ 45–60% FTP+2

Strides + easy run22min- warmup 6min @ 60–72% threshold speed+2

0min / 4h 07min

0/10 done · 0 / 203 load

Easy swim + loosen up20min- warmup 3min @ 65–75% threshold speed+2

Pre-race strides18min- warmup 4min @ 60–72% threshold speed+2

Bike check + openers17min- warmup 5min @ 45–60% FTP+2

RACE DAY — Ironman12h 00min

0min / 12h 55min

0/4 done · 0 / 633 load

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