Typical Peak Training Week (~30–32 hrs)
Van Riel's week is built around relentless consistency rather than heroic single sessions. 4–5 swims, 18–20 hrs on the bike (primarily LT1), and ~100 km of running. The key is doing this week in, week out for 10 consecutive weeks — not occasionally.
Intensity Distribution
Van Riel's approach is heavily polarised with a large LT1 middle zone. Unlike a classic 80/20 model, his 20% hard work sits primarily at LT1 and race-specific watts — not at VO2max. True high intensity (above LT2) is rare and used sparingly near races.
The Three Training Pillars
Van Riel's Kona preparation rests on three specific development areas he himself identifies as the mission for 2026.
LT1 Power — Target 320W
Historically 310W at LT1 on best days. Holding ~300W in Ironman races. Goal: add 10–20W to unlock the ability to ride with the best. Long LT1 blocks are the primary tool.
Marathon Under Fatigue
Ran 11 min off the Kona/Nice winner in 2025. Clear gap to close. Key change: do quality run sessions on tired legs after hard bike days — not on fresh legs as previously done.
10 Consecutive 30-hr Weeks
The competitive edge is not peak weeks — it's doing 30+ hrs week in, week out for 10 weeks straight without interruption. That is harder and rarer than most athletes realise.
Marten's Exact Key Sessions
Every session below is drawn from Van Riel's own words or verified from published training data. Numbers reflect his target values for a Kona-preparation block.
4–5 × 30 min at LT1 power
Van Riel's favourite session. LT1 sits close to Ironman race pace (~300W currently, target 320W for Kona). Mapped on a big outdoor loop so intervals flow naturally into the terrain. 40 km/h average speed target. Builds mitochondria, trains the fat system, and simulates race-day metabolic demands without deep fatigue. He calls this the most physiologically important session he does.
Race-pace intervals: 5×15' → 4×20' → 4×25'
Van Riel's pre-race bike sharpener published from his Dubai 70.3 win. Progressive weekly build. "If you can do the watts here, you're probably going to be able to do them in the race." Strict instruction: do not push beyond race watts. Training in the wrong zone at this stage does more harm than good.
6–8 hour ride (Cameron Wurf style)
Van Riel's secret weapon and his single greatest joy in training. Used strategically when injured (replacing run volume), when rebuilding momentum after a bad patch, or when he wants to build extraordinary aerobic base. Primarily easy to moderate effort — the value is in time on the bike. He specifically plans these rides all week as a motivation anchor.
2 × 2 miles at race pace → 6 × 1 mile at race pace
Published from his Dubai 70.3 training block. Straight race-pace running — no ego, no faster. The goal is to make the race pace feel controlled and sustainable, not to impress yourself in training. Performed on fresh legs during base phase, transitioning to fatigued legs (post-hard-bike) in the race-specific block. 90 sec rest between mile reps.
12–14 km of threshold/LT1 blocks after long Saturday bike
The key adaptation Van Riel identifies for closing his marathon gap at Kona. Previously did quality run sessions on fresh legs (faster times, less race-specific stress). New approach: long LT1 bike on Saturday, then hard run on Sunday under fatigue. Pace will be slower, but it will still be faster than Ironman race pace — and it prepares the body for what race day actually feels like after 180 km.
2–3 hr ride + quality run
Van Riel does one specific brick session per race build — typically 10–12 days out. Not as long or extreme as the Norwegian-style Sunday brick, but enough to practice the bike-to-run transition. He acknowledges this is an area to increase for Kona 2026. The goal is to build more comfort with running under accumulated bike fatigue.
4–5 swims per week · Mix of threshold and easy
Slightly less swim frequency than his short-course days but still high by long-course standards. Mix of threshold sets and easy aerobic sessions. Strong open-water skills from his ITU background — tactical swimmer who uses the pack effectively. Total swim volume approximately 15–20 km per week.
4-Week Training Block — Kona Build
Built from Van Riel's own description of his Ironman preparation. The signature feature is relentless week-on-week consistency at 30+ hours. The key evolution from 2025 → 2026 is adding fatigued-leg run sessions and more brick work on Sundays.
Van Riel's most important rule: "I will just do it week in, week out for 10 weeks straight." The temptation to have a hero week early is the thing that breaks consistency. Week 1 should leave you feeling like you could have done more. That feeling is correct — save it.
The Saturday binge ride is not junk miles. Van Riel says these rides make him "really happy" and are his motivation anchor. For athletes coached this way, the big long ride must be something they genuinely look forward to — not a grind. Map beautiful routes, let them eat whatever they enjoy on the bike. The joy matters as much as the watts.
Van Riel's golden rule for race-specific work: "Training your actual race pace is important, so don't ego push it." Thursday's 4×20' session should be ridden at the watts you intend to hold in the race — not a watts-record attempt. The goal is to confirm you can hold race pace, not to test your ceiling.
Van Riel on the Ironman taper: "If there is fatigue in you and your body, it's a very long day — you really want to be like 'today I'm just gonna do a massive 8-hour training day and destroy it.'" The taper is not just physical. The goal is to arrive at the start line mentally HUNGRY. If your athlete is bored and itching to race — the taper is working.
Van Riel vs Blummenfelt — Method Comparison
As a triathlon coach, understanding the key differences helps apply each method to the right athlete type.
Marten Van Riel
Kristian Blummenfelt
Why It Works — Coaching Keynotes
Van Riel's method is built on different philosophical pillars to the Norwegian model. These keynotes come directly from his own words and explain what makes him exceptional — and where the opportunity for growth lies.
Data Sources
All training data in this blueprint is sourced from the athlete's own public statements, verified interviews, and published race data. Nothing is inferred or fabricated.
The Triathlon Hour (2026) — Marten Van Riel Interview
The primary source for this blueprint. Marten describes training philosophy, methodology, key sessions, and race preparation in their own words. All quoted material and specific numbers in this blueprint trace directly to this interview.
Supplementary Research — Published Race & Training Data
Race results, split data, and training context cross-referenced from published race data. Used to verify the plausibility of stated training numbers and to contextualise the athlete's competitive trajectory. No training data comes solely from this source without primary-source corroboration.