How It Works


Ferrosapien Sports’ Underlying Principles

The program works on a 3 week cycle. Weeks 1 and 2 are when the work gets done with Week 3 a rest and test week for recovery purposes.

4 Keys to Success (And Your Commitment to the Program)

  • Consistentency
  • Testing
  • Resting
  • Trust


  • The program is designed in a way to space out [as best as can be done in a 7 day working week] the various workouts so that the body reaches optimal recovery between important / key sessions.
  • Avoid cramming sessions all into one day. There are only a few vital sessions each week. In the early stages this is the long run and the long ride (You’ll get to know these as the AE (green) sessions). Everything else is ancillary to those two sessions. As we get closer to the goal race, the muscular endurance ME (red) sessions for swim, bike and run also become pretty important as these are a process of gradually building up in duration of interval and intensity of interval.
  • If you miss a session it’s gone. There are no catch-ups or makeups. Move on. That’s life. If you know in advance you will miss a session then email me and we’ll come up with a work around.
  • If you are sick for more than 48 hours, we will come up with a work around. It is better to go back a few weeks and rebuild then try to catch-up or ignore the fact that several key workouts have been missed.
  • You can move around priority sessions to suit your weekly routine but follow our paramatres detailed here.

Testing (MAF TEST / CP 30 TEST)

  • A key part of the Base period is testing to monitor improvements to Maximal Aerobic Function (MAF)
  • Testing relies on establishing an anaerobic threshold (AT) heart rate for bike and run and maintaining a MAF heart rate during a 9km run test. Data such as distance / time / power can be analysed to gauge improvement.
  • The MAF Run test is 9km around a track (or other consistent circuit) holding MAF HR. The MAF Run test is to be incorporated into the start of the AE main session.
  • The CP 30 tests are 30 minutes on a stationary trainer, level road, Computrainer or level road/track holding best possible pace.
  • Performance testing throughout the season helps you and us keep an eye on whether you are qualitatively improving and whether changes need to be incorporated.


  • Do not confuse “REC” (blue) sessions with REST. Rest means do nothing! REC is an active recovery session. I.e. just keeping the body ticking over primarily, so you can warm muscles up to do some strength building or flexibility exercises.
  • Work alone is not enough to produce the best results; an athlete also needs time to adapt to training. The principle of recovery refers to that part of training where the benefits of the work undertaken are maximised through practices which reduce residual fatigue and enable the athlete to cope with workloads more effectively. This enhances the athlete’s capacity to undertake more work, as well as their capacity to work more efficiently, which in turn encourages better adaption to training.
  • Recovery is VITAL to improving performance.

Ironman rest and test


  • I ask you to trust the program. Your instincts will probably say “this is too easy” or “I have to go so slow to keep my heart rate down this low” or the old chestnut “I’m not doing enough”. If you maintain the mantra “consistency” throughout the next 27 weeks you will be doing enough. If your testing has been carried out properly, trust that this will work. Don’t worry; as we get closer to the big race you’ll be asking yourself “Why do I have to run so hard just to get my heart rate up into Zone 2” !
  • To quote a 2012 first timer following this program “Just having a look back at some of my data and it’s amazing (well I think so) the difference this program has made….This sh!t works.”
  • Another athlete; “I loved the whole program. It got me a result I would never have thought possible for my 2nd IM. Thank you :)”

Thanks for your interest. Please complete the attached questionnaire and email back to me letting me know which program you want to start with.




[1] Robert Colier