I am currently coaching two athletes who are both high achievers, both average about 15 hours a week (6-month ave) but their races are very different.
Athlete #1: Sprint Distance Specialist
One athlete is an academy athlete ranked top 5 nationally who is still racing at Super Sprint (Youth) and Sprint distance races. To be competitive he needs to be able to swim 400m at around 4:30, Bike 10km with high surges in power to accelerate out of corners and to chase down or stay with a leading group etc, and then be able to run off the bike at a sub 3:00 per km pace.
Sprint Distance Race Demands
Swimming Target
400m at around 4:30 - high intensity, short duration
Cycling Demands
10km with high power surges to accelerate out of corners and stay with leading groups
Running Requirement
Sub 3:00 per km pace off the bike - extremely high intensity
Training Focus
Large proportion of easy aerobic work (Zone 2/5) with high-intensity work (Zone 5/5) and threshold work (Zone 4/5)
Athlete #2: 70.3 Distance Specialist
The other athlete comes from a strong running background and is training for a 70.3 and hoping to make an OA AG Podium, this will involve the athlete swimming at around 31 - 33 Minutes for 1900m (2nd year of swimming), cycling at an even pace for her, at about 3.5 watts per KG or around 175 -180 watts (Sub 3 hours) and running (Her superpower) a sub 1:20 half marathon.
70.3 Distance Race Demands
Swimming Target
1900m in 31-33 minutes - steady aerobic pace (2nd year swimmer)
Cycling Strategy
Even pacing at 3.5 watts/kg (~175-180 watts) for sub-3 hour split
Running Strength
Sub 1:20 half marathon (her superpower) - sustained threshold pace
Training Focus
Lots of easy aerobic work (Zone 2/5) and tempo work (Zone 3/5) close to race intensity
Training Comparison: Same Volume, Different Focus
The reason why I have added this post is that as an athlete you have to adapt your training to the demands of the sport in which you are racing. Both athletes are now only weeks away from their first 'A' races of the season and whilst their volume is similar, their race-specific training differs hugely.
Key Training Differences
Sprint Distance Athlete
- • High-intensity intervals (Zone 5/5)
- • Power surge training
- • Short, explosive efforts
- • Threshold work (Zone 4/5)
- • Race-pace brick sessions
70.3 Distance Athlete
- • Extended tempo work (Zone 3/5)
- • Steady-state endurance
- • Pacing strategy practice
- • Long aerobic sessions
- • Race-intensity sustained efforts
The Importance of Specificity
Specificity is very important especially as the season builds towards the races, and specificity can also be introduced as gradual overload. During a base or build there may be times when as a coach or an athlete, other forms of stimuli may be required to build fitness.
Key Principle
Train specifically for your race demands. While both athletes train 15 hours per week, their training content must match the physiological and tactical demands of their target races. Sprint distance requires explosive power and high-intensity efforts, while 70.3 demands sustained aerobic power and pacing discipline.
Applying Specificity to Your Training
1. Analyze Your Race Demands
What pace, power, and intensity will you need to sustain during your target race?
2. Match Training Intensity
Spend time training at or near your target race intensities as you approach race day
3. Practice Race Scenarios
Include surges for sprint distance or steady pacing for longer events
4. Progressive Overload
Gradually increase the specificity and intensity as race day approaches
Related Articles
Ready for Race-Specific Training?
Get personalized coaching that matches your training to your specific race demands and goals, whether you're targeting sprint distance or long-course events.