IRONMAN 70.3 · Hradec Králové · Last raced 16 Aug 2026
How to train for IRONMAN 70.3 Hradec Králové
The organiser calls the bike super-fast and the run flat, and for once the file agrees with the brochure. Only 553 m of climbing across 112 km, and 95 percent of the course is flat by distance. Athletes read that and plan a fast day. Some of them get one.
The rest meet the number the brochure mentions only in passing. The organiser logged highs of 31 C in 2023 and 31 C in 2024, and heat is the single largest demand the engine finds on this course, ahead of anything the road asks. The organiser has not yet published the date of the next edition, so this page reads the course as it was last raced.
By Kian Briel, founder. Analysed by engine 1, updated
What is actually on the road
The organiser's own course files, drawn the way the Event Analyzer draws a member's race.
- Swim1.9 km5 m upCourse file
- Bike89.3 km409 m upCourse file
- Run21.1 km139 m upCourse file
The swim is 1.9 km in the Elbe, which the organiser also calls the Labe, right in the centre of Hradec Králové among its historical buildings. It runs clockwise in an oval with a rolling start, in what the organiser calls calm and cooling river water, logged at 20 C in 2025 and 22 C in 2024. Spectators line the whole length of it.
The bike leaves from the heart of the city along its wide boulevards, and the first 11 km are flat. Then it heads out into Eastern Bohemia, farmland with rolling hills and winding roads and the Eagle and Giant Mountains in the distance. The hills are gentle. The profile never rises much more than 50 m above the start, and it carries five rises of 3 percent or steeper, the steepest 314 m at 5.7 percent around kilometre 61. The last 14.4 km come back to town flat and slightly downhill, and the engine gives that stretch 15 percent of the bike leg.
The run starts from the single transition area on the banks of the Elbe and crosses the town through its streets and parks. It climbs 139 m in total. The confluence of the Elbe and the Orlice leads the last steps towards the finish on Masaryk Square. The engine's largest share of the run is one flat 4.5 km stretch in the last third, 21 percent of the leg.
Course shape by distance
- Flat 95%
- Climbing 2%
- Descending 3%
The longest stretches
- Bike, climbing0.31 km1% of the bike
- Bike, flat14.4 km15% of the bike
- Run, flat4.48 km21% of the run
Each row is one unbroken stretch of the course that keeps the same shape the whole way. The number is how much of that leg you spend inside it, and it comes out the same whether you are fast or slow.
What this course asks of each leg
Twelve training dimensions scored for each leg against its own course, the way the Event Analyzer scores a member's race.
Heat first. Environmental resilience scores 90 on every leg, above aerobic endurance at 85, and it takes first place in the cross-leg ranking. The organiser's weather record shows why, and the road has nothing to do with it. After it, the course reads like most flat half-distance triathlons: aerobic endurance 85 on all three legs, muscular endurance 81 on the bike and 82 on the run, threshold capacity 70 behind them.
What is missing matters as much. High-intensity capacity reads 48 on the bike and strength and force 44, both well down the list. Asked for a session from this bike, the engine counts five rises worth rehearsing and builds five one-minute hard efforts with fourteen minutes of easy riding after each. Five short answers spread across three hours. That is how little the terrain interrupts you here.
The bands show where the day goes. A Trained athlete swims 38:14, rides 2:59:40 at 182 W and runs 1:59:42, for 5:47:36. On the bike about 94 percent of that time is flat road. The Competitive band finishes in 5:03:42 from 4.15 W/kg at 75 kg and 4:20 /km threshold pace, 21 minutes faster on the bike and 18 on the run. None of that difference is bought on hills. It is steady power, held for longer, and a run that survives it.
- Environmental resilience90
- Aerobic endurance85
- Muscular endurance81
- Threshold capacity70
- Technical skill66
- Aerobic durability65
- Threshold durability65
- Fueling resilience55
- High-intensity capacity40
- Anaerobic capacity25
- Strength / force20
- Sprint power5
Nymiva reads what you can already show, from your own data
Connect your training history and the Focus Lab scores the same twelve dimensions this course demands against where you sit today. The gap between the two is what you train.
- MeasuredFrom your thresholds and testsThreshold power, threshold pace, critical swim speed and field tests you have done. The dimensions they can carry are scored directly.
- EstimatedFrom your training historyConnected activities are read for what they prove: long efforts, late-session fade, repeated hard work, fueling on long days. Each score says how it was read.
- ProxyFrom a stand-in, and named as oneWhere only an indirect signal exists, the score carries the proxy it came from and a lower confidence, never a number dressed as a measurement.
- UnmeasuredHonestly blankA dimension nothing in your data can answer stays unmeasured. It is never a zero, and the plan does not pretend to know it.
Every dimension ends in one word
- Develop the course asks more than you can show
- Maintain close enough to hold at the minimum dose
- Covered nothing to build here
- Unmeasured the course needs it, your data cannot say yet
Nymiva scores twelve dimensions for the course and the same twelve for the athlete. The course side comes from the route files. The athlete side comes from thresholds and connected training history, and each score says where it came from and how far to trust it. A dimension becomes a gap only where the course asks for more than the athlete can show. Gaps are then weighted by the share of the day they fill, and on this course the bike fills more than half.
No reader's numbers stand behind this page. Its season assumes the gaps sit where the demands are biggest and lays out 24 weeks in 5 developmental blocks with a two-week taper. Aerobic endurance leads the first block and the last in all three sports. The second block puts technical skill first in the swim, threshold capacity leads the third everywhere, and muscular endurance leads the fourth. A member's own season starts from their numbers and will argue with this one.
Train the bike to protect the run
Which demands matter most across the whole race. A leg's demand counts for as much of the day as that leg takes, so a score of 85 on the bike outweighs the same score on the swim.
- 01Environmental resilienceBike leg, 52% of the day90 × 52%47
- 02Aerobic enduranceBike leg, 52% of the day85 × 52%44
- 03Muscular enduranceBike leg, 52% of the day81 × 52%42
The bike takes 52% of the Trained reference band’s day, so its demands carry the most race weight. What the bike leaves in the legs is what the run gets.
Which demand gets a block, and when
The engine freezes one lead focus per sport on every developmental block, holds the rest at maintenance, and verifies before it reprioritises.
An illustration, not your plan. This page has none of your data, so the season below is the engine’s answer to one stated assumption: that your gaps line up with what IRONMAN 70.3 Hradec Králové demands. Your own season is built from your history, your thresholds, the days you can train and the races you have entered, and it will differ from this in its priorities, its sessions and its load.
- 01Run muscular endurance, a practice block4 weeks
- 02Run aerobic endurance, a development block4 weeks
- 03Bike muscular endurance, a practice block4 weeks
- 04Bike aerobic endurance, a development block4 weeks
In the order the allocator places them, general first, most race-like last.
- Week 1PrepPrep
A lead-in week. It develops nothing by design.
- Weeks 2 to 5Foundation 1Closes with a recovery week
- PriorityBike aerobic endurance
- PriorityRun aerobic endurance
- PrioritySwim aerobic endurance
- SupportRun muscular endurance
- SupportBike muscular endurance
- SupportSwim muscular endurance
- SupportBike threshold capacity
- SupportRun threshold capacity
- SupportSwim threshold capacity
- SupportRun threshold durability
- SupportBike aerobic durability
- SupportSwim technical skill
- Weeks 6 to 9Foundation 2Closes with a recovery week
- PriorityRun threshold durability
- PriorityBike aerobic durability
- PrioritySwim technical skill
- SupportBike aerobic endurance
- SupportRun aerobic endurance
- SupportSwim aerobic endurance
- SupportRun muscular endurance
- SupportBike muscular endurance
- SupportSwim muscular endurance
- SupportBike threshold capacity
- SupportRun threshold capacity
- SupportSwim threshold capacity
- Weeks 10 to 13Foundation 3Closes with a recovery week
- PriorityBike threshold capacity
- PriorityRun threshold capacity
- PrioritySwim threshold capacity
- SupportBike aerobic endurance
- SupportRun aerobic endurance
- SupportSwim aerobic endurance
- SupportRun muscular endurance
- SupportBike muscular endurance
- SupportSwim muscular endurance
- SupportRun threshold durability
- SupportBike aerobic durability
- SupportSwim technical skill
- Weeks 14 to 17Event shaping 1Closes with a recovery week
- PriorityRun muscular endurance
- PriorityBike muscular endurance
- PrioritySwim muscular endurance
- SupportBike aerobic endurance
- SupportRun aerobic endurance
- SupportSwim aerobic endurance
- SupportBike threshold capacity
- SupportRun threshold capacity
- SupportSwim threshold capacity
- SupportRun threshold durability
- SupportBike aerobic durability
- SupportSwim technical skill
- Weeks 18 to 21Event shaping 2Closes with a recovery week
- PriorityBike aerobic endurance
- PriorityRun aerobic endurance
- PrioritySwim aerobic endurance
- SupportRun muscular endurance
- SupportBike muscular endurance
- SupportSwim muscular endurance
- SupportBike threshold capacity
- SupportRun threshold capacity
- SupportSwim threshold capacity
- SupportRun threshold durability
- SupportBike aerobic durability
- SupportSwim technical skill
- Weeks 22 to 23PeakPeak
The taper. Load comes down toward the race, content stays specific.
- Week 24RaceRace
Race week.
Held at maintenance between blocks
- Runmuscular endurance, aerobic endurance, aerobic durability, threshold capacity, threshold durability
- Bikemuscular endurance, aerobic endurance, aerobic durability, threshold capacity, threshold durability
- Swimaerobic endurance, aerobic durability, threshold capacity, threshold durability, muscular endurance, technical skill
Touches scheduled by each capability’s own decay, at a fraction of its development dose, so earlier work is still there on race day.
The sessions the blocks are built from
One entry per kind of work the block trains, at the intensity that work is meant to be done at. Where the same work runs at several lengths, the entry shows the span it grows across rather than one entry per length.
- Foundation 1 · Weeks 2 to 575 to 240 min
150 to 210 min at Zone 2
BikePower, Zone 2Trains aerobic capacity - Foundation 1 · Weeks 2 to 540 to 270 min
180 to 210 min at Zone 3, then 30 min at Zone 4
BikePower, Zone 3Trains aerobic capacity - Foundation 1 · Weeks 2 to 535 to 120 min
90 min at Zone 2
RunPace, Zone 2Trains aerobic capacity - Foundation 1 · Weeks 2 to 550 min
4 x 1.5 min at Zone 3, 6 min easy between
RunHeart rate, Zone 3Trains aerobic capacity - Foundation 1 · Weeks 2 to 545 to 51 min
4 x 8 min at Zone 2, 1 min easy between
SwimPace, Zone 2Trains aerobic capacity - Foundation 1 · Weeks 2 to 547 to 81 min
3 x 1000 m at Zone 3, 0.3 min easy between
SwimPace, Zone 3Trains aerobic capacity
5× course-matched climbs
1 min at Zone 5, then 1 min at Zone 5, then 1 min at Zone 5, then 1 min at Zone 5, then 1 min at Zone 5, 14 min easy between
Compiled by the deterministic course compiler from the organiser’s file: the course’s one repeatable requirement, rehearsed at a dose the progression allows.
- Bike
- 86 min
- Trains anaerobic capacity
- Supports strength force
- Supports muscular endurance
24 weeks, laid out backwards from race day
The shortest runway Nymiva builds for this event type, with its blocks, recovery weeks, taper and race week in place.
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- Prep
- Foundation
- Event shaping
- Peak
- Race
- Recovery week
Your own season carries these same phases on your own dates, with the load solved from your fitness and the days you can train, and it changes when your data does.
What each level does on the day
Reference finish times per peer band, the pacing plan the model holds each band to, and where the day is decided.
| Band | Swim | Bike | Run | Finish |
|---|---|---|---|---|
| Recreational2:11 /100m critical swim speed · 2.47 W/kg at 75 kg · 6:08 /km threshold pace | 0:45:07 | 3:15:01 | 2:23:57 | 6:34:05 |
| Trained1:51 /100m critical swim speed · 3.03 W/kg at 75 kg · 5:06 /km threshold pace | 0:38:14 | 2:59:40 | 1:59:42 | 5:47:36 |
| Competitive1:36 /100m critical swim speed · 4.15 W/kg at 75 kg · 4:20 /km threshold pace | 0:33:04 | 2:38:56 | 1:41:42 | 5:03:42 |
| Elite1:26 /100m critical swim speed · 5.27 W/kg at 75 kg · 3:50 /km threshold pace | 0:29:37 | 2:25:09 | 1:29:58 | 4:34:44 |
Pacing plan
- 0 km0.3%29.3 km/h23:20
- 11.4 km-3%45.4 km/h0:21
- 11.7 km0.3%29.3 km/h8:25
- 15.8 km-3.7%48.5 km/h0:38
- 16.3 km0.4%28.8 km/h12:33
- 22.3 km-4.4%51.6 km/h0:24
- 22.7 km-0.1%31.3 km/h15:47
- 30.9 km3.7%15.9 km/h1:55
18 more segments in the full plan.
- Run: reach 4:20 /km and this course gives back 43:54.
Where it is decided
On the flat, in the heat, and mostly after the bike.
The bike cannot break you here the way a hilly course can. There is no climb long enough to punish a surge, so the damage is done quietly, by riding the long flat stretches a few watts above plan because the road feels fast. On a cool day that costs a little. On a day of 31 C it costs the run.
The run is flat through the town, and that is the problem. There is no hill to blame and no descent to recover on. The largest block of it is one flat 4.5 km stretch late in the leg, and a Trained runner reaches it more than five hours into the day. Whoever held 182 W and no more on the bike runs it at their pace. Whoever did not finds out on that stretch.
Getting it wrong
Believing fast means easy. A super-fast bike tempts people to race the whole of it at a number they have only ever held for an hour. The organiser's word for the course is accurate. It describes the road, not the effort.
Training only in cool weather. Three editions in a row the organiser logged highs of 28 C or more. The engine ranks heat above every physiological demand on this course, and a season of cool mornings leaves that dimension untouched.
Treating the last 14.4 km of the bike as a chance to bank time. They are flat and slightly downhill, and they feel free. They are 15 percent of the bike leg, and they end at the start of a run in the heat.
Conditions on the day
- 2025high 28 C, low 16 Cwater 20 C
- 2024high 31 C, low 17 Cwater 22 C
- 2023high 31 C, low 16 C
From the organiser’s own records. Not a forecast.
Every session is a claim, every block is a test
A plan is not a calendar. Each key session states what it trains and how that is checked, and each block ends with a public verdict before the next one is chosen.
What a block promises
Bike aerobic endurance moves from your baseline to a stated target by the end of Foundation 1
- The baseline is your measured score when the block starts. The target is the score the model predicts for it.
- Verified at the block’s recovery week, by a field test or a refresh of the supply read from your history.
- Confidence rises by agreement between independent signals, never by one metric crossing a line.
- A block that misses its target is a public miss. The next block is chosen from what was proven, not from what was planned.
- 01Stimulus achievedThe work landed in the zone the session named, for the dose it named.
- 02Partially achievedSome of the work landed. The session banks what it can prove.
- 03Not achievedThe load may have been there. The stimulus was not, so nothing is banked.
- 04Data insufficientNo usable stream. The session is neither credited nor blamed.
- Session verified
- Progression banked
- Block verified
- Priority reassessed
- Plan adapted
Your numbers, this course
Analyze IRONMAN 70.3 Hradec Králové against my fitness
The same simulation and the same Focus Lab read, on your thresholds instead of a band’s. Three numbers give a finish estimate and a partial read. A connected history gives the whole table.
The first 14 days are free.
- Trained band finish
- 5:47:36
- Of the day on the bike
- 52%
- Dimensions scored per leg
- 12
- Season runway shown
- 24 wk
Questions people ask
- Is the IRONMAN 70.3 Hradec Králové bike course flat?
- Close to it. The organiser sells it as a super-fast bike through the flat east of Czechia, and its course page adds rolling hills and winding roads. The file measures 409 m of climbing over 89 km, and the steepest sustained rise is 314 m at 5.7 percent, around kilometre 61.
- How hot is IRONMAN 70.3 Hradec Králové?
- The organiser logged highs of 31 C in 2023 and 2024 and 28 C in 2025. Heat is the highest single demand the engine reads on this course.
- What is the water like in the Elbe?
- The organiser records 20 C in 2025 and 22 C in 2024 and describes calm, cooling river water. The swim is a clockwise oval in the city centre with a rolling start, watched from the banks along its whole length.
- Where does the run finish?
- On the historical Masaryk Square. The run starts from the single transition area on the Elbe, crosses the city through streets and parks, and follows the confluence of the Elbe and the Orlice towards the final stretch.
Course data from the organiser’s published files, analysed 25 Sept 2026 by engine 1, demand model 4. Reference times are simulated for a peer band at a stated reference athlete and are not a prediction for anyone. Nothing on this page is medical advice.
IRONMAN® and IRONMAN 70.3® are registered trademarks, and 5150 is a trademark, of World Triathlon Corporation. Nymiva is an independent training platform and is not affiliated with, sponsored by or endorsed by World Triathlon Corporation. Course data is read from the organiser’s public course pages for the purpose of describing the event.