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Hi Joe
Does this principle apply through all triathlon distances up to IM? If it applies to IM, would supramaximal sprint intervals be appropriate? I'm training for Kona this year using your books "Going Long" and "Your Best Triathlon". It feels a bit counter-intuitive to back off the volume.
All the best

Joe Friel

Jez--I'm going to get into such stuff later on. But to answer your question, in the build period training needs to become increasingly racelike. If not doing supramax sprints in an IM then they have little or no place in build.

Håkan Myhre

Thanks a lot Joe!
I'm a beginner triathlete following your techings from your book and your blogg. So far i do not need a trainer but in future i might need a trainer to be able to finish an IM. Or do i really need a trainer?
Im 29 years old and i used to be a singlesculler.
All the best
Håkan Myhre

Chris Livingstone

Hi Joe,

"Training Bible" describes "Threshold" workouts consisting of steady afforts at threshold pace e.g. 20 min continuous zone 4-5a. I find these to be EXCELLENT workouts for simulating race effort. "Your Best Triathlon" doesn't seem to use these workouts: threshold work seems to be all done thru intervals. Does this reflect new research? Are there types of athletes that should do threshold work as a single long repeat instead of intervals? Perhaps you could comment on continuous threshold work vs. interval threshold work in this series of posts.


Joe Friel

Chris--If it works for you then keep doing it regardless of what any books say, including mine.


Thanks! Do you have any opinion of recovery time (between supra-max intervals) to achieve the effects of "increased acid buffeting?" the Queensland study recommends quite long rest intervals (4.5 minutes), though I've read elsewhere (your book?) that shorter rest intervals are better to evoke this response. Perhaps this is a subject you'll touch on more in a future post? At any rate, thanks again for the great posts!

Marc Feldman


I am very interested in this topic as I'm about to enter an IM build phase. Apologies in advance if you plan to address this later.

You say that intervals are key. But as you indicate in your books, IM race pace is Zone 2 at best. Long rides and runs will have to be at this race pace. So is there any room for Zone 3 or higher intervals in an IM build? Thanks.


Joe Friel

Marc--I'll comment on this.

Joe Friel

Alpinestyle--thanks. I'll get into types of intervals and their recoveries later in this series.

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