14-Week Build · A-Race Sat 21 Nov 2026
Syahill — IRONMAN 70.3 Langkawi Training Calendar
Goal: a legit sub-5:30. Run-first into the KL Marathon (4 Oct), then bike-first into Langkawi. Every ride: 85–90 rpm + negative split. Race targets – bike 165–170 W, run 5:13/km (1:50), marathon 6:03/km (4:15).
LEKAS 105 km
—
POWERMAN 10-60-10
—
KL MARATHON
—
LANGKAWI 70.3 – RACE DAY
—
Bike power (FTP 200)
Easy <130W · Endurance 135–150W
Race pace 165–170W NP · Threshold 195–200W
Race pace 165–170W NP · Threshold 195–200W
Run paces (dynamic)
Now 55:00 10K: easy 6:50–7:10 · long 6:30–6:50 · tempo 5:50 · int 5:30
After 50:00 10K: shift ~30s/km faster · MP 6:03 · 70.3 5:13
After 50:00 10K: shift ~30s/km faster · MP 6:03 · 70.3 5:13
Discipline colours
SwimBikeRunStrength10K testRaceRest
This week
Mon
Tue
Wed
Thu
Fri
Sat
Sun
August2026Run focus
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1Aug
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
Swim · pool
1.6k · drills · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
18
10K TIME-TRIAL
2k easy w/u +strides · 10k even & near-max (aim neg-split) · 2k c/d · log time – re-anchor every run pace
19
Bike · Threshold
10′ w/u +spin-ups · MAIN 2×8′ @195–200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
20
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 30′ · fully conversational; strides = 4×20s relaxed accel
21
Bike · Easy spin
easy 45′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
22
Bike · Long
LONG 60k end. · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
23
Run · Long
LONG 15k · easy aerobic + marathon-pace 6:03 segments where noted · fuel from 75′ · stay tall late
24
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
25
Run · Quality
10′ w/u + 4 strides · MAIN 5×1k @5:30 · 10′ c/d
26
Bike · Threshold
10′ w/u +spin-ups · MAIN 2×10′ @195W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
27
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
28
Bike · Easy spin
easy 50′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
29
Bike · Long
LONG 70k end. · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
30
Run · Long
LONG 18k · easy aerobic + marathon-pace 6:03 segments where noted · fuel from 75′ · stay tall late
31Aug
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
September2026Run focus
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1Sep
Run · Quality
10′ w/u + 4 strides · MAIN tempo 30′ @5:50 · 10′ c/d
2
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×8′ @195–200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
3
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
4
Bike · Easy spin
easy 50′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
5
Bike · Long
LONG 75k · 2×15′ @160W · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
6
Run · Long
LONG 21k · last 5k @6:03 · easy aerobic + marathon-pace 6:03 segments where noted · fuel from 75′ · stay tall late
7
Swim · pool
1.6k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
8
Run · Quality
10′ w/u + 4 strides · MAIN 6×800m @5:20–30 · 10′ c/d
9
Bike · Threshold
10′ w/u +spin-ups · MAIN 2×10′ @195W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
10
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 30′ · fully conversational; strides = 4×20s relaxed accel
11
Rest
20′ spin
12
LEKAS 105 km
Training ride, NOT a race · steady 135–150W · 85–90rpm · negative split · full race-fuel rehearsal 60–90g/hr
13
Run · Easy
easy 14k · fully conversational; strides = 4×20s relaxed accel
14
Swim · pool
1.6k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
2 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
15
Run · Easy
easy 30′ +strides · fully conversational; strides = 4×20s relaxed accel
16
Bike · Easy spin
easy 40′ · <130W, 90+ rpm, conversational recovery
17
Swim · pool
1.5k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 20′ · fully conversational; strides = 4×20s relaxed accel
18
Rest
race pack
19
Bike · Easy spin
Spin 20′ +3×1′ · <130W, 90+ rpm, conversational recovery
20
POWERMAN 10-60-10
Controlled ~70.3 effort, not max · don't blow the 1st 10k run · the two run splits are your fitness readout
21
Rest
swim 1.5k
22
Run · Quality
10′ w/u + 4 strides · MAIN tempo 25′ @5:50 · 10′ c/d
23
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×10′ @195W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
24
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
25
Bike · Easy spin
easy 45′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
26
Bike · Long
50k easy-mod · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
27
Run · Long
LONG 30k · PEAK · 10k @6:03 · easy aerobic + marathon-pace 6:03 segments where noted · fuel from 75′ · stay tall late
28
Swim · pool
1.5k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
2 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
29
Run · Easy
20′ +strides · fully conversational; strides = 4×20s relaxed accel
30Sep
Bike · Easy spin
easy 40′ · <130W, 90+ rpm, conversational recovery
October2026Run → Bike
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1Oct
Swim · pool
1.5k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 20′ · fully conversational; strides = 4×20s relaxed accel
2
Rest
Full recovery – no 'just a little extra'
3
Run · Easy
Shakeout 20′ +strides · fully conversational; strides = 4×20s relaxed accel
4
KL MARATHON
Goal 4:15 (6:03/km) · even pacing · fuel q40–45′ · biggest run benchmark – paces get faster after this
5
Rest
(post-marathon)
6
Run · Easy
easy 25′ · fully conversational; strides = 4×20s relaxed accel
7
Bike · Easy spin
easy 40′ · <130W, 90+ rpm, conversational recovery
8
Swim · pool
1.5k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 25′ · fully conversational; strides = 4×20s relaxed accel
9
Bike · Easy spin
easy 50′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
2 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
10
Bike · Long
60k easy · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
11
Run · Easy
easy 12k · fully conversational; strides = 4×20s relaxed accel
12
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
13
Run · Quality
10′ w/u + 4 strides · MAIN tempo 30′ @5:20 · 10′ c/d
14
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×10′ @195–200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
15
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
16
Bike · Easy spin
easy 50′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
17
Bike · Long
LONG 80k · 2×20′ @165W · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
Brick · off the bike
Brick 15′ @5:13 · straight off the ride, first km heavy then settle to 5:13/km race pace
18
Run · Easy
14k · fully conversational; strides = 4×20s relaxed accel
19
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
20
10K TIME-TRIAL
2k easy w/u +strides · 10k even & near-max (aim neg-split) · 2k c/d · log time – re-anchor every run pace
21
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×12′ @200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
22
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 30′ · fully conversational; strides = 4×20s relaxed accel
23
Bike · Easy spin
easy 45′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
24
Bike · Long
LONG 90k · hills · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
Brick · off the bike
Brick 15′ @5:13 · straight off the ride, first km heavy then settle to 5:13/km race pace
25
Run · Easy
16k · last 4k @5:13 · fully conversational; strides = 4×20s relaxed accel
26
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
27
Run · Quality
10′ w/u + 4 strides · MAIN 6×1k @5:00 · 10′ c/d
28
Bike · Threshold
10′ w/u +spin-ups · MAIN 2×20′ @195–200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
29
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
30
Bike · Easy spin
easy 50′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
31Oct
Bike · Long
LONG 100k · climbs · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
Brick · off the bike
Brick 20′ @5:13 · straight off the ride, first km heavy then settle to 5:13/km race pace
November2026Bike focus · race
Mon
Tue
Wed
Thu
Fri
Sat
Sun
1Nov
Run · Easy
16k · fully conversational; strides = 4×20s relaxed accel
2
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
3 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
3
Run · Quality
10′ w/u + 4 strides · MAIN tempo 35′ @5:20–5:13 · 10′ c/d
4
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×15′ @200W @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
5
Swim · pool
2.0k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 35′ · fully conversational; strides = 4×20s relaxed accel
6
Bike · Easy spin
easy 45′ · <130W, 90+ rpm, conversational recovery
Strength B · 20′
3 rounds, min rest: RFE split squat 3×8/side · SL calf raise 3×12/side · side plank 3×30s/side · dead bug 3×10/side
7
Bike · Long
RACE-SIM 100–110k @165–170W · PEAK · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
Brick · off the bike
Brick 20′ @5:13 · straight off the ride, first km heavy then settle to 5:13/km race pace
8
Run · Easy
18k · 8k @5:13 · fully conversational; strides = 4×20s relaxed accel
9
Swim · pool
1.6k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
2 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
10
10K TIME-TRIAL
2k easy w/u +strides · 10k even & near-max (aim neg-split) · 2k c/d · log time – re-anchor every run pace
11
Bike · Threshold
10′ w/u +spin-ups · MAIN 3×8′ @200W · sharpen @195–200W, 85–90rpm, easy-spin recoveries · 5′ c/d
12
Swim · pool
1.8k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
easy 30′ · fully conversational; strides = 4×20s relaxed accel
13
Bike · Easy spin
easy 40′ · <130W, 90+ rpm, conversational recovery
14
Bike · Long
70k · 3×10′ @165–170W · steady 135–150W, reps @165–170W where noted · negative split · 85–90rpm · fuel 60–90g/hr
Brick · off the bike
Brick 15′ @5:13 · straight off the ride, first km heavy then settle to 5:13/km race pace
15
Run · Easy
easy 12k · fully conversational; strides = 4×20s relaxed accel
16
Swim · pool
1.5k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Strength A · 20′
2 rounds, min rest: goblet squat 3×10 · standing calf raise 3×15 · SL glute bridge 3×10/side · front plank 3×40s
17
Run · Easy
20′ +strides · fully conversational; strides = 4×20s relaxed accel
18
Bike · Race openers
10′ easy · 2×6′ @195W + a few 10s bursts · 10′ easy – prime the legs, don't tire them
19
Swim · pool
1.2k · w/u · drills (catch-up, single-arm, kick) · aerobic main set · easy c/d · hold form when tired
Run · Easy
15′ easy · fully conversational; strides = 4×20s relaxed accel
20
Rest
bike check-in
21
LANGKAWI 70.3 – RACE DAY
Bike 165–170W NP @85–90rpm (don't spike climbs) · run 5:13/km for 1:50 · negative-split the bike · SUB-5:30
22
Rest
celebrate
23
24
25
26
27
28
29
30Nov