As I prepare for the Ironman 70.3 World Championship in Marbella, Spain, a course with nearly 6,000 feet of climbing on the bike, I’ve put together an eight-week training plan focused on developing both leg strength and core stability. The goal isn’t just to power through relentless climbs, but also to stay efficient, balanced, and resilient across the entire race. Research shows adding just 2 gym sessions per week can make you climb stronger, last longer, and even save minutes on race day. By combining heavy lifts with functional core work, this plan should translate gym strength into on-bike torque, steady running form, and overall durability heading into one of the most demanding 70.3 courses ever.

2x/week early, then taper to 1x/week as race day approaches. Sessions are 45–60 minutes max, focused on big lifts + single-leg stability + core.

Weeks 1–3: Strength Foundation (2x/week)

Goal: Build base strength in quads, glutes, hamstrings, and core. Moderate weights, controlled tempo.

Day 1 (Heavy Lower Focus)

Back Squat – 4×6
Romanian Deadlift – 3×8
Bulgarian Split Squat – 3×8/leg
Pull-ups or Lat Pulldown – 3×8–10
Plank w/ Shoulder Taps – 3×30s

Day 2 (Single-Leg & Stability)

Step-ups (knee high box) – 3×10/leg
Hip Thrust or Glute Bridge – 3×10
Walking Lunge – 3×12/leg
Side Plank – 3×30s each side
Pallof Press (band/core anti-rotation) – 3×12

Weeks 4–6: Strength → Power Transition (2x/week)

Goal: Add explosive work + maintain heavy lifts.

Day 1 (Power & Heavy)

Front Squat – 4×5
Deadlift (moderate weight, bar speed focus) – 3×5
Bulgarian Split Squat – 3×6/leg
Jump Squat (bodyweight or light bar) – 3×6
Hanging Leg Raise – 3×10–12

Day 2 (Cycling-Specific Stability)

Single-leg Press – 3×8/leg
Step-ups w/ Drive (explosive) – 3×8/leg
Romanian Deadlift (lighter, higher rep) – 3×10
Side Plank Hip Lifts – 3×12/side
Russian Twists – 3×12/side

Weeks 7-8: Maintenance (1x/week)

Goal: Keep strength, minimize fatigue. Drop volume, keep intensity moderate.

Day 1 (Full Body Maintenance)

Back Squat – 3×5
Deadlift or Trap Bar Deadlift – 3×5
Bulgarian Split Squat – 2×8/leg
Pull-ups – 2×8
Plank Variations – 2×30s

Week 8: Race Week

No lifting.
Only light mobility and core activation (planks, bridges, band work) early in the week if you feel tight.

Notes

Weights: Choose loads that are challenging but leave 1–2 reps in the tank.
Rest: 90s–2min for big lifts, 45–60s for accessories.
Progression: Add small increments weekly (2–5%) in Weeks 1–5.
Bike First Rule: If you feel wrecked from lifting, reduce load/volume—your bike climbing sessions are priority.

References to Flash On Screen

Rønnestad BR, Hansen EA, Raastad T. (2010). Strength training improves cycling performance in elite cyclists. Scand J Med Sci Sports.
Sunde A, Støren Ø, Bjerkaas M, Larsen MH, Hoff J, Helgerud J. (2010). Maximal strength training improves cycling economy in competitive cyclists. J Strength Cond Res.
Yeo NSY. (2019). Strength training for endurance athletes: Theory to practice. J Strength Cond Res.

8-Week Climbing Strength Plan