ELIJAH.IO
05 / TRAINING

Training

Currently focused on triathlon training. Previously pursued olympic lifting.

NEXT UP: IRONMAN 70.3 MICHIGAN

Next Objective

IRONMAN 70.3 MICHIGAN · FRANKFORT, MICHIGAN · SUN SEP 20, 2026 · WAVE EST 0700 ET

T-MINUS
--DAYS
--HRS
--MIN
--SEC
SWIM — 1.2 MI34–36 MIN~1:45–1:50 /100M
BIKE — 56 MI2:55–3:05150–160W · 90G CARBS/HR
RUN — 13.1 MI1:42–1:517:45–8:30 /MI · NEGATIVE SPLIT
OVERALL TARGET~5:25–5:40INCLUDING TRANSITIONS

Telemetry

BIO-TELEMETRYGARMIN FEED
51BPM — RESTING
HRV90 MSRMSSD — OVERNIGHT
RECOVERY88%READY TO TRAIN
SPO298%PULSE OX
WEEK VOLUME—OUTSIDE PLAN WINDOW
FTP200WTESTED JUN 2
CSS1:45/100M POOL THRESHOLD
5K20:33ESTIMATED
RACE POWER150–160W75–80% FTP
GARMIN TACTIX 8FOLLOW ON STRAVA (opens in new tab)

The 10-Week Block

9 SESSIONS/WK · PACES MIN/MI · POWER WATTS · r = REST BETWEEN REPS

Weekly training hours: week 0 7.4, week 1 8.3, week 2 9, week 3 9.7, week 4 6.3, week 5 10.4, week 6 11, week 7 11.8, week 8 11.3, week 9 7.3, week 10 3.5.

EASE-INBUILDDELOAD / TAPERPEAKRACE SIMRACE WEEK
W0JUL 6–12EASE-IN7.4 HRS
MON · JUL 6
SWIMPOOL SPEED SWIM 1,650M
TUE · JUL 7
BIKEVO2 BIKE 1:0015' wu, 5×3' @ 225W · r3'
WED · JUL 8
RUNRUN 40'10' wu, 4×3' @ 7:10 · r2'+ 4 strides
THU · JUL 9
BIKEBIKE 1:003×10' @ 176–184W · r5'
BRICKBRICK 15' EASY
FRI · JUL 10
SWIMOWS 1,500M STEADYsight every 9 strokes
SAT · JUL 11
BIKELONG RIDE 1:45 Z2135–155W · 60g carbs/hr
SUN · JUL 12
RUNLONG RUN 8MI EASY9:15–9:30
W1JUL 13–19BUILD 18.3 HRS
MON · JUL 13
SWIMSWIM 1,800M400 wu, 8×50 drill8×100 @ 1:45 · r20, 200 cd
BIKEBIKE 40' Z2high cadence
TUE · JUL 14
BIKEVO2 BIKE 1:0515' wu, 5×3' @ 225–230W3' easy between
WED · JUL 15
RUNHARD RUN 6MI6×800m @ 6:45–6:55400m jog rec
THU · JUL 16
BIKEBIKE 1:003×10' @ 176–184W · r5'
BRICKBRICK 15' EASY
FRI · JUL 17
SWIMOWS 1,600M CONTINUOUSpractice sighting
SAT · JUL 18
BIKELONG RIDE 2:00 Z2135–155W · 60g carbs/hr
SUN · JUL 19
RUNLONG RUN 9MI EASY9:00–9:30
W2JUL 20–26BUILD 19 HRS
MON · JUL 20
SWIMSWIM 2,000M400 wu, 10×100 @ 1:45 · r158×25 sprint, 200 cd
BIKEBIKE 40' Z2
TUE · JUL 21
BIKEVO2 BIKE 1:106×3' @ 225–230W · r3'
WED · JUL 22
RUNHARD RUN 7MI4×1mi @ 7:00–7:10r2:30 jog
THU · JUL 23
BIKEBIKE 1:053×12' @ 176–184W · r4'
BRICKBRICK 15' EASY
FRI · JUL 24
SWIMOWS 1,800Mw/ 6×1' surges
SAT · JUL 25
BIKELONG RIDE 2:20w/ 3×10' @ 150–160W
SUN · JUL 26
RUNLONG RUN 10MI EASY
W3JUL 27–AUG 2BUILD 19.7 HRS
MON · JUL 27
SWIMSWIM 2,100M400 wu, 6×200 @ 1:47/100 · r30, cd
BIKEBIKE 45' Z2
TUE · JUL 28
BIKEVO2 BIKE 1:105×4' @ 220–225W · r4'
WED · JUL 29
RUNHARD RUN 6.5MI3×8' @ 7:05–7:15r2' jog
THU · JUL 30
BIKEBIKE 1:104×10' @ 176–184W · r4'
BRICKBRICK 20' EASY
FRI · JUL 31
SWIMOWS 2,000M STEADYstraight-line focus
SAT · AUG 1
BIKELONG RIDE 2:40w/ 2×20' @ 150–160W
SUN · AUG 2
RUNLONG RUN 10.5MIlast 2mi @ 8:30
W4AUG 3–9DELOAD6.3 HRS
MON · AUG 3
SWIMSWIM 1,500M EASYtechnique + drills(bike optional 30' spin)
TUE · AUG 4
BIKEBIKE 50'4×2' @ 220W · r3'rest Z1
WED · AUG 5
RUNRUN 35' EASY+ 6×20" strides
THU · AUG 6
BIKEBIKE 45' Z2
BRICKBRICK 10'
FRI · AUG 7
SWIMOWS 1,200M EASY
SAT · AUG 8
BIKERIDE 1:30 Z2
SUN · AUG 9
RUNRUN 7MI EASY
W5AUG 10–16BUILD 210.4 HRS
MON · AUG 10
SWIMSWIM 2,200M8×100 @ 1:43–1:45 · r206×50 fast · r30
BIKEBIKE 45' Z2
TUE · AUG 11
BIKEVO2 BIKE 1:104×5' @ 215–220W · r4'
WED · AUG 12
RUNHARD RUN 7MI5×1k @ 6:40–6:50r2:30
THU · AUG 13
BIKEBIKE 1:103×15' @ 176–184W · r5'
BRICKBRICK 20'last 5' @ 8:15
FRI · AUG 14
SWIMOWS 2,000Mw/ 3×2' race-start efforts
SAT · AUG 15
BIKELONG RIDE 2:50w/ 3×20' @ 150–160W
SUN · AUG 16
RUNLONG RUN 11MIlast 2mi @ 8:15–8:30
W6AUG 17–23BUILD 211 HRS
MON · AUG 17
SWIMSWIM 2,300M3×(4×100) @ CSS descendingr15/45
BIKEBIKE 45' Z2
TUE · AUG 18
BIKEVO2 BIKE 1:155×5' @ 215–220W · r4'
WED · AUG 19
RUNHARD RUN 7.5MI2×2mi @ 7:10–7:15 · r3'
THU · AUG 20
BIKEBIKE 1:102×20' @ 176–184W · r6'
BRICKBRICK 20' EASY
FRI · AUG 21
SWIMOWS 2,200M STEADYw/ surges
SAT · AUG 22
BIKELONG RIDE 3:00w/ 2×30' @ 150–160W
SUN · AUG 23
RUNLONG RUN 11.5MI EASY
W7AUG 24–30PEAK11.8 HRS
MON · AUG 24
SWIMSWIM 2,400M2×(100/200/300) @ CSS · r20
BIKEBIKE 45' Z2
TUE · AUG 25
BIKEVO2 BIKE 1:156×4' @ 220–225W · r3'
WED · AUG 26
RUNHARD RUN 7MI20' continuous @ 7:05–7:15+ strides
THU · AUG 27
BIKEBIKE 1:153×15' @ 180–185W · r5'
BRICKBRICK 20' @ 8:15
FRI · AUG 28
SWIMOWS 2,400M — LONGEST SWIMwetsuit if racing in one
SAT · AUG 29
BIKELONG RIDE 3:30 (~55MI)last hour @ 150–160W80–90g carbs/hr
SUN · AUG 30
RUNLONG RUN 12MI EASY9:00–9:30
W8AUG 31–SEP 6RACE SIM11.3 HRS
MON · AUG 31
SWIMSWIM 2,000M10×100 @ 1:45 · r15
BIKEBIKE 40' Z2
TUE · SEP 1
BIKEVO2 BIKE 1:054×4' @ 220W · r3'
WED · SEP 2
RUNRUN 6.5MI3×10' @ race pace 8:00–8:10 · r2'
THU · SEP 3
BIKEBIKE 1:052×20' @ 165–175W
BRICKBRICK 20' @ RACE PACE
FRI · SEP 4
SWIMOWS RACE SIM 1,900Mrace effort, wetsuit, time it
SAT · SEP 5
BIKERACE SIM 3:00 RIDEw/ 2:00 @ 150–160Wfull fueling 90g/hr
BRICKBRICK 30' @ 8:00–8:15
SUN · SEP 6
RUNLONG RUN 9MI EASY
W9SEP 7–13TAPER7.3 HRS
MON · SEP 7
SWIMSWIM 1,600M6×100 @ CSS + drills(bike optional 30' spin)
TUE · SEP 8
BIKEBIKE 55'3×3' @ 215W · r3'
WED · SEP 9
RUNRUN 5MI4×3' @ race pace · r2'
THU · SEP 10
BIKEBIKE 50' Z2
BRICKBRICK 12'
FRI · SEP 11
SWIMOWS 1,500M EASYw/ pickups
SAT · SEP 12
BIKERIDE 1:45w/ 30' @ 150–160W
SUN · SEP 13
RUNRUN 8MI EASY
W10SEP 14–20RACE WEEK3.5 HRS
MON · SEP 14
SWIMSWIM 1,200M EASY+ 4×50 @ race effort
TUE · SEP 15
BIKEBIKE 45'3×90" @ 210W · r3'
WED · SEP 16
RUNRUN 30' EASY+ 4×20" strides
THU · SEP 17
BIKEBIKE 30' Z1pack + gear check
BRICKBRICK 10'
FRI · SEP 18
SWIMOWS 15–20' EASYrace venue if possible
SAT · SEP 19
BIKEOPENERS20' spin w/ 3×1' @ race power10' jog + strides · bike check-in
SUN · SEP 20
RACERACE DAY — IRONMAN 70.3 MICHIGANswim 34–36' · bike 2:55–3:05 @ 150–160Wrun 1:42–1:51 · 90g carbs/hr on bike

TOTAL 96 HRS ACROSS W0–W10 — AVG 8.7 HRS/WK

Zones & Pacing

BIKE POWER

  • RECOVERY Z1< 110WBrick-day spins, race week
  • ENDURANCE Z2118–150WLong rides, Monday spins
  • 70.3 RACE150–160W75–80% FTP
  • SWEET SPOT176–184WThursday interval bike
  • THRESHOLD190–205WRarely targeted directly
  • VO2212–240WTuesday hard bike

RUN PACES

  • EASY9:15–9:45Brick runs, easy days
  • LONG RUN9:00–9:30Sunday
  • 70.3 RACE7:45–8:30Practice weeks 5, 8, 9
  • TEMPO7:05–7:15Wednesday tempo work
  • THRESHOLD6:55–7:05Mile repeats
  • INTERVAL6:35–6:55800s and 1k repeats
  • STRIDES~5:30 feel20s relaxed fast, full recovery

SWIM PACES

  • CSS~1:45 /100MPool 100s and 200s
  • 70.3 RACE1:45–1:501.2 mi in 34–36 min
  • EASY / TECH1:55–2:10Drills, warm-ups, OWS base
  • SPRINT< 1:3525s and 50s

Lifetime PRs