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Kyle Visin

Hi Joe,

You say "the first (Big Workout) is done on a weekend nine weeks before race day.......The second Big Day workout is done four weekends before race day." (Assuming four-week blocks) You go on to say that you place both workouts the last weekend before a rest week.

If both workouts are done at the end of the third week in build phase 1 and build phase 2 shouldn't the workouts be 4 weeks apart? Doing the workouts on weeks 4 and weeks 9 would make the workouts 5 weeks apart. Am I missing something?

After the second Big Workout you would typically schedule a recover week and then still have a three week Peek/Taper Correct?



Joe Friel

Kyle--Good catch. That should have been 8 and 4 when training in 4 week blocks. Following the last one there is a recovery week followed by 2 Peak weeks and a Race week.

Patrick Ash

Hi Joe,

Great post and thanks for sharing your race specific training structure. If training for a half-ironman would you suggest cutting the training/recover times in half? Or would there be a different structure all together?


Joe Friel

Patrick--I don't use that workout for HIM triathletes.


Hi Joe.

What do you think about doing an Half-Ironman race four weeks before race day instead of the "Big Day"? Is this an option?


Joe Friel

Markus--Yes, that's fine.


hi Joe,
I did something similar but quite different: 10hours non stop. But I only did at race effort the swimming. The rest was "just" riding and running without stopping.

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Thank you and My best regards! Thank you and Sorry for so many questions but i really need your help.

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Awesome information. Thank you for posting and keep up the good work. I'll be following your blog closely from now on! :-)

Chanel Bags

Thanks a good deal! I truly enjoyed reading this.Looking through these posts and the information you've provided I can appreciate that I still have a lot of things to learn. I will keep reading and keep re-visiting.


Thanks great info. If I can't do it 4 wks out, would 3 or 5 wks out be best? I'm on 3 wk blocks, 2 build, 1 recovery. Program includes a 3 wk taper. Thanks for the input.

Joe Friel

Spence--Not less than 4 weeks. Too demanding.


5 weeks out it is. Thanks so much for replying.


Looking through these posts and the information you've provided I can appreciate that I still have a lot of things to learn.


I don�t usually reply to posts but I will in this case. WoW :)

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