Ironman 70.3 Mallorca 2025: TEAM PRIMOS
| MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY |
| Strength: LEGS | Run 5k | Strength: CORE | (Brick) Bike 20 mins Easy | Strength: LEGS | Long Run 10-35K | Long Bike: 3-6 hrs |
| Row 30-60 min | Bike Tempo or Hills or : 1hr | Run 8-15K | Bike Endurance: 1.5 hrs | Swim 60-90 min | Optional: Brick run | |
| Stretching and foam roller | Stretching and foam roller | Stretching and foam roller | Stretching and foam roller | Stretching and foam roller | Stretching and foam roller | Stretching and foam roller |
| WEEK | Type | Description | ||||
| Mon 06Jan '25 | Sun 12Jan '25 | PREP | Find pace, FTP and loads | |||
| Mon 13Jan '25 | Sun 19Jan '25 | BASE 1 | Most of the effort should be at L1-L2 | |||
| Mon 20Jan '25 | Sun 26Jan '25 | BASE 2 | ||||
| Mon 27Jan '25 | Sun 02Feb '25 | BASE 3 | ||||
| Mon 03Feb '25 | Sun 09Feb '25 | Recovery | Low volume in all days | |||
| Mon 10Feb '25 | Sun 16Feb '25 | BASE 1 | Most of the effort should be at L1-L2 | |||
| Mon 17Feb '25 | Sun 23Feb '25 | BASE 2 | ||||
| Mon 24Feb '25 | Sun 02Mar '25 | BASE 3 | ||||
| Mon 03Mar '25 | Sun 09Mar '25 | Recovery | Low volume in all days | |||
| Mon 10Mar '25 | Sun 16Mar '25 | BUILD 1 | Include higher-intensity work and medium duration race-pace efforts | |||
| Mon 17Mar '25 | Sun 23Mar '25 | BUILD 2 | ||||
| Mon 24Mar '25 | Sun 30Mar '25 | BUILD 3 | ||||
| Mon 31Mar '25 | Sun 06Apr '25 | Recovery | Low volume in all days | |||
| Mon 07Apr '25 | Sun 13Apr '25 | BUILD 1 / SPEC | Include higher-intensity work and longer race-pace efforts | |||
| Mon 14Apr '25 | Sun 20Apr '25 | BUILD 2 / SPEC | ||||
| Mon 21Apr '25 | Sun 27Apr '25 | BUILD 3 / SPEC | ||||
| Mon 28Apr '25 | Sun 04May '25 | Taper | Low volume / Speed work | |||
| Mon 05May '25 | Sun 11May '25 | Race week | Lower volume / Speed work | |||