The Perfect IRONMAN 70.3 Taper Plan

Updated OnDecember 8, 2017
Written by
Andy Kirkland, Training Peaks

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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