The Perfect IRONMAN 70.3 Taper Plan

Workout Details

1. WARM UP

• 10 min @ 50% FTP

2. RAMP IT UP IN 3 STEPS

• Easy: 4 min @ 60% FTP
• Moderate: 4 min @ 75% FTP
• Moderately Hard: 4 min @ 90% FTP

3. RECOVERY, 5 MIN @ 55% FTP

4. REPEAT 3 TIMES

• 70.3 Pace: 10 min @ 87% FTP
• Max the aerobic engine: 3 min @ 130% FTP
• Recovery: 5 min @ 55% FTP

5. COOL DOWN

• 9 min @ 40% FTP

Duration: 1:30:00

IF: 0.86

TSS: 110.7

References:

1.    Ritchie, D., Allen, J. B., & Kirkland, A. (2017). Where science meets practice: Olympic coaches' crafting of the tapering process. Journal of Sports Sciences, 1--10.

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TrainingPeaks provides the complete web, mobile and desktop solutions for enabling smart and effective endurance training. Products include TrainingPeaks web and mobile platforms for athletes and coaches, Best Bike Split performance prediction software, and the new WKO4 desktop software for cutting-edge, individualized analysis. TrainingPeaks solutions are used by Tour de France teams, IRONMAN world champions, Olympians, age group athletes and coaches around the world to track, analyze and plan their training. Learn more attrainingpeaks.com.
TrainingPeaks provides the complete web, mobile and desktop solutions for enabling smart and effective endurance training. Products include TrainingPeaks web and mobile platforms for athletes and coaches, Best Bike Split performance prediction software, and the new WKO4 desktop software for cutting-edge, individualized analysis. TrainingPeaks solutions are used by Tour de France teams, IRONMAN world champions, Olympians, age group athletes and coaches around the world to track, analyze and plan their training. Learn more attrainingpeaks.com.

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