Practical training, pacing, fuelling and race-day lessons from Andy Brodziak, a 3x Ironman World Championships finisher with more than 20 years in the sport, written up from his most-watched videos.
Ironman Racing
What more than 20 years of endurance coaching and racing Ironman has taught me about pacing, nutrition, mental resilience and getting to the finish line.
13 October 2026 · 17 min read
Ironman Training
You don't need 30 hours a week to chase a sub-10 Ironman. Andy's template for roughly 10 hours: three swims, three rides and three runs, and what each session is for.
19 November 2025 · 22 min read
70.3 Training
Which swim, bike and run workouts actually deliver results for a half Ironman, and which waste your time.
28 August 2025 · 10 min read
70.3 Training
A simple way to build a half Ironman (70.3) plan around your life: start with you, then work through three blocks - foundation, volume with controlled intensity, and race preparation.
15 July 2025 · 16 min read
70.3 Training
More hours doesn't mean more fitness. How busy age-group triathletes can cut three to five hours a week from 70.3 (half Ironman) training without losing their edge.
29 June 2025 · 12 min read
70.3 Training
How to go from little or no training to finishing your first Ironman 70.3 in 16 weeks: the phases that build endurance and strength, the mindset shifts and the mistakes to avoid.
29 January 2025 · 13 min read
70.3 Racing
Five common mistakes first-time half Ironman athletes make on pacing, nutrition, transitions and more, and how to avoid them on race day.
18 January 2025 · 10 min read
70.3 Training
How many hours a week to train for a 70.3 (half Ironman) and how to spend them: three six-week blocks, from base endurance and strength to race-specific work.
21 November 2024 · 7 min read
Ironman Training
How to structure training for a full-distance Ironman (140.6) around a busy life: build endurance, improve performance, reduce injury risk and keep your nutrition on track.
4 November 2024 · 19 min read
Kona
Andy qualified for Kona in 2022 on roughly 10 hours a week, with a busy family and years of base behind him. This is the weekly plan he followed.
14 October 2024 · 13 min read
Hear Andy talk fuelling, hydration, heat training and endurance performance on some of the podcasts he’s guested on.
CamBro Conversations · 10 May 2026
Hosted by Colin Campbell
Andy talks through the systems behind high-level endurance performance - from the shift from strength training to endurance challenges to how nutrition, hydration and behaviour underpin both physical and cognitive performance.
Making A Runner · 24 March 2026
Hosted by Nic Acampora
Practical advice on using heat training to improve endurance performance and unlock your best running potential.
Making A Runner · 7 March 2025
Hosted by Nic Acampora
How understanding your own sweat is a key to mastering hydration for ultramarathon success.
Making A Runner · 22 May 2024
Hosted by Nic Acampora
Why hydration needs vary so much from one athlete to the next, and the difference - and the risks - of dehydration versus over-hydration.
The InnerFight Endurance Podcast · 26 July 2023
A practical conversation about real-world fuelling and hydration strategies for endurance athletes.
Free calculators to work out your swim, bike and run training zones and predict your race times.
Predict your triathlon race splits and finish time from your Swim CSS, Bike FTP/Critical Power, and Run Threshold Pace.
Calculate your Critical Swim Speed (CSS) and training zones using your 200m and 400m time trials. Perfect for triathletes and swimmers.
Find your cycling Functional Threshold Power (FTP) and training zones from your 20-minute test. Includes endurance, tempo, and VO2 max ranges.
Calculate your cycling Critical Power (CP) and W′ (anaerobic work capacity) from two maximal time trials of different durations.
Determine your running threshold pace and training zones based on a 20-minute time trial.