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In triathlon, the Norwegian training method has sparked a real hype thanks to Ironman world champions Kristian Blummenfelt and Gustav Iden.
It demonstrates that the Double Threshold principle, originally from running, can be applied extremely effectively to the complex demands of the three disciplines – swimming, cycling, and running.
For triathletes at middle distance (70.3) and long distance (Ironman), this method is ideal for improving endurance performance without falling into the dreaded overtraining.
1. Adapted Double Threshold in Triathlon
The central Double Threshold principle must be adapted for triathlon, as athletes cover multiple disciplines in a single day.
The logic remains the same: high volume of threshold training, strictly controlled in the lactate optimal range.
The key for 70.3 and Ironman: the lactate threshold is shifted so far to the right that the planned race pace (speed and watts) becomes metabolically easier.
2. Intensity Control Across All Three Disciplines
The data-driven approach of the Norwegian method is invaluable for triathlon, as each discipline has its own performance metrics.
Professionals often alternate between disciplines to simulate race-specific adaptations.
The goal is always to achieve maximum performance with minimal lactate accumulation.
3. Adaptations for Ironman and Middle Distance
The 80/20 rule of polarized training remains the foundation.
Differences lie mainly in the volume of LIT (Low Intensity Training).
70.3 (Middle Distance)
- High intensity (20%): more time spent at the upper end of the threshold and in Double Threshold sessions.
- Specificity: threshold runs resemble half-marathon training; cycling focuses on 70.3 race duration at steady high power (time trial effort).
- Brick sessions: bike-to-run sessions are essential. The Norwegian method allows high-quality brick training because LIT sessions do not overly fatigue the legs.
Full Ironman (Long Distance)
- Volume (80% LIT): Ironman requires an immense aerobic base. The 80% low-intensity training occupies the largest portion.
- Strategy: Double Threshold days usually involve running and cycling. The goal is to maintain speed at very low lactate, not primarily to get faster.
- Focus: extend aerobic capacity and maximize fat metabolism. Lactate control ensures that athletes never exceed critical threshold pace during the race.
Conclusion: Data-Driven Success in Triathlon
The Norwegian method is a revelation for triathlon, as it allows a high training volume without chronically overloading the body.
By strictly following lactate zones in Double Threshold training, 70.3 and Ironman triathletes can optimize endurance precisely and measurably at the anaerobic threshold.
