English Version: Training Plan Ironman Czech 70.3 Hradec Králové 2025 – 3 Month
Last Minute Training Plan for Ironman 70.3 Hradec Kralove
If you’re considering or have already registered for the Ironman 70.3 Hradec Kralove, preparing effectively is key to your success.
Last Minute Emergency Training Plan: To help you prepare, here’s a concise version of a 12-week Emergency training plan that makes sure you will be able to complete the race successfully.
The Goal: To Complete Ironman 70.3 Hradec Králové
The goal here isn’t perfection. It’s completion. Ironman 70.3 Hradec Králové is tough, but it’s absolutely doable. And this plan gives you a clear path to get there — no fluff, no nonsense.
The PTA Training Method: This plan builds week by week, helping you grow your endurance, sharpen your speed, and develop the skills specific to this race. You don’t need to be fast, strong, or experienced — and if swimming isn’t your thing, that’s fine too. As long as you follow the plan and stick with it, you’ll be ready.
Attention: Remember to listen to your body and adjust as needed based on your personal fitness level and recovery needs.
Poor swimmers: This plan is focused on beginners who are poor swimmers: it will focus more on the swim capabilities to reach out the necessary volumes to swim the 1900m in a comfortable and safe way. The swim time doesn’t matter if you are within the cut-off time. Safety first.
Strong Swimmers: If you are a stronger swimmer, put more focus on the Bike, since a solid bike performance is what determines your Ironman Time
Strong marathon runners: put focus primarily on the swim followed by the bike.
And If you are weak at everything: just follow the plan and trust the result.It will get you to the finish line.
Weeks 1-3: Base Building Phase
Objective: Establish a solid foundation in all three disciplines. Focus on developing technique, endurance, and muscle strength.
Weeks 4 -7: Endurance Development
- Objective: Increase endurance and introduce more intensity. Begin to simulate race conditions.
Weeks 8-9: Building Intensity
- Objective: Increase workout intensity and distance, focusing on race-pace efforts.
Weeks 10 -11: Race Specific Training
- Objective: Fine-tune race-specific skills and strategies, including nutrition and pacing.
Weeks 12: Taper and Race Preparation
- Objective: Reduce overall training volume to allow the body to recover and peak on race day.
Technical Terms Explained:
- Brick Workout: Back-to-back bike and run sessions, crucial for adapting to the feeling of running after cycling.
- Taper: A period of reduced training volume before a race, allowing the body to rest, recover, and be at peak performance on race day.
You can download the full PDF with the detailed, day-by-day training plan here.
