The 5 Most Important Sessions for IRONMAN: What to Prioritise in the Last 12–16 Weeks | Ep 586

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob Wilby outlines the five most critical training sessions to prioritize in the final 12–16 weeks leading up to an Ironman race. He emphasizes that consistency and smart prioritization are more important than chasing high-intensity workouts. The top session is the long endurance ride, which builds aerobic capacity and fat-burning efficiency at 60–70% of FTP, with gradual weekly increases of 30 minutes. The long run, ideally done mid-week on fresh legs, should be at Jack Daniels' E-pace with run-walk intervals to improve durability and simulate race-day aid station breaks. The endurance swim focuses on race-pace repetition and open-water practice to build confidence and efficiency. Sweet spot intervals (85–90% FTP) maintain FTP without compromising recovery, while brick runs prepare athletes mentally for the challenging transition from bike to run. Finally, two race simulation weekends—five and two weeks out—culminate the build phase, testing full race-day logistics and mental resilience. Rob stresses that these sessions, when prioritized correctly, form the foundation of race-day success, especially for time-crunched age-group athletes.