◂ ALL REPORTSTHE ROAD TO 70.3

WEEK 4 TRAINING PLAN

AUG 24 – 30, 2026  ·  IRONMAN 70.3 · 2027-05-16  ·  T-MINUS 265 DAYS  ·  PHASE: BASE-1 (WEEK 4 OF ~40)  ·  POOL CLOSED SAT–SUN

Weekly Targets

SPORTTARGETBANKEDREMAININGSHAPE
Swim1,200 m—1,200 mMon–Fri only (pool closes Saturday) — 3 × 400 m, frequency over distance
Bike22 mi—22 mi2 rides; long ride grows to 14 mi
Run13 mi—13 mi3 runs, longest 6 mi — modest growth on 8.5 actual
Strength / MobilityongoingPushups & squats most days; 10 min stretching after sessions

Suggested Schedule (swap days freely — protect the rest day)

DAYSESSIONEFFORT CAP
Mon 8/24Swim 400 m · stretch 10 minno cap — technique, rest freely
Tue 8/25Run 4 mi easy · pushupsHR ≤ 145
Wed 8/26Swim 400 m + bike 8 mi easy (short double)swim no cap · bike HR ≤ 135
Thu 8/27Run 3 mi easy · squatsHR ≤ 145
Fri 8/28Swim 400 m · stretch — otherwise rest (last pool day)no cap
Sat 8/29Bike 14 mi easy (longest ride) · pushupsHR ≤ 135
Sun 8/30Run 6 mi easy (longest run)HR ≤ 145, hard ceiling 150

Morning Go / No-Go

Check resting HR on the dashboard before training.
  • ≤ 61 (at/below 7-day avg) — green light, train as planned
  • 62–65 — train, but easy only
  • ≥ 66 — swap to rest or stretching; the previous work isn't banked yet

The One Rule This Week

Every run and ride at conversational effort. A year of history shows monthly average HR of 163–178 — everything at threshold, nothing easy. This block builds the missing tier. Sunday with Charlie (avg 152, noon heat) shows the drift risk: put easy runs in cooler hours where possible. If you can’t speak in full sentences, slow down. (Swimming exempt — HR there is technique cost.)

Fueling

  • ~2,300–2,500 kcal on training days (est. burn ≈ 2,400)
  • Protein ≥ 135 g every day — currently averaging ~36–70 g; this is the biggest gap in the program
  • Meal plan live: prefill holds — log dinner the same evening so daily totals close
  • Fluids + electrolytes during any session over 60 min
  • Fiber typo class of error: macros should roughly satisfy 4P + 4C + 9F ≈ kcal (the build now checks this)

Week Checklist

  • [ ] 3 swims by Friday   [ ] 2 rides   [ ] 3 runs
  • [ ] No run over 6 mi; easy runs actually easy (≤ 145)
  • [ ] Rest day actually rested
  • [ ] Dinner logged every evening (meal plan covers the rest)
  • [ ] Stretching 3+ sessions
  • [ ] RHR 7-day avg ≤ 60 by Sunday   [ ] ACWR live 8/29: in 0.8–1.3

Why These Numbers

Week 3 actual: 8.5 mi run / 20.1 mi bike / 650 m swim — first bike target hit; every session easy except Sunday’s hot noon run (avg 152). Week 4 grows each sport 10–20% on actuals. Historical context (reconciled against the Exercising sheet): 2026 running has averaged ~27 mi/mo, peaking at 39 in May, with two half marathons raced — but monthly average HR ran 163–178 the whole time; the easy tier is the missing ingredient, so the caps stay. Swimming is front-loaded Mon–Fri for the pool closure; the weekend takes the long ride and long run. The ACWR guardrail activates Aug 29 (band 0.8–1.3). T-minus 265 days.