Oxygenaddict Triathlon Podcast · Rob Wilby

How To Build Your Winter IRONMAN Training Plan | Ep 561

·29 min·2 clips

HRV red means rest, and amber means dial down intensity.

1. Oxygenaddict Triathlon Podcast focuses this episode on winter Ironman and 70.3 training structure for busy age groupers. 2. Coach Rob Wilby of Team Oxygen Addict Triathlon Coaching presents the plan because he builds TrainingPeaks schedules for athletes with limited time. 3. The episode exists to show how to use winter to build aerobic fitness, organize sessions, and save time for long-course racing. 4. Rob says the target athlete is a busy professional or family-focused age grouper with one to eight hours a week. 5. He argues that swim, bike, run, strength, and conditioning should complement each other rather than compete for recovery. 6. Rob contrasts Ironman and 70.3 training with short-event peaking and says long-course athletes need endurance-focused work closer to race day. 7. He says winter is the right time to improve the aerobic engine because daylight and weather limit outdoor training options. 8. The plan starts with baseline testing rather than emotional "tests" because current fitness matters more than past FTP or swim numbers. 9. Rob names three measures: a 20-minute bike FTP test, the Swim Smooth CSS test, and a 45-minute run test. 10. He recommends the bike test over shorter in-app options because shorter efforts skew the result away from accuracy. 11. The run test is submaximal at Jack Daniels M pace or current half-marathon pace, which he says reduces injury risk in cold winter conditions. 12. Rob says the bike block is the most important part of winter because cycling fitness carries over into running better than running carries over to bike power. 13. He describes two hard one-hour bike sessions at or around 100% FTP plus one longer ride at roughly 60% to 75% FTP. 14. He says athletes should aim for 5% to 15% FTP gains across each eight-week block, with 10% over winter a reasonable target for experienced athletes. 15. Rob gives examples: a 200 FTP athlete might finish near 220 to 230, while a 250 FTP athlete might reach about 285 to 290. 16. On running, he says winter running should be easy, frequent, and focused on durability in ligaments, tendons, and muscles. 17. He notes that early winter run sessions can be 20-minute weekday runs and a longer weekend run with a 9:1 run-walk format. 18. For swimming, Rob says some athletes need three pool sessions a week, while confident athletes who only want to hold their level may swim once weekly. 19. The tone is practical and coaching-led, with frequent references to TrainingPeaks, athlete examples, and specific session structures. 20. Busy triathletes who want a clear winter plan will get the most value, while athletes looking for race-day storytelling or casual chat may skip it.

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