Pro Spotlight · IRONMAN 70.3 Florianópolis
Julie Iemmolo's 2026 didn't go to plan. An injury cut into her training, and she arrived at IRONMAN 70.3 Florianópolis on October 18 still rebuilding. She didn't feel great all day. She finished 3rd anyway, and qualified for the 2027 IRONMAN 70.3 World Championship.
Here's how the race played out, how she trains, the two run sessions behind her build, and where LEVER fits as she rebuilds her running.
3rd
Florianópolis
IRONMAN 70.3
4:16:41
Finish time
Oct 18, 2026
1:28:19
Half marathon
off the bike
2027
Worlds
70.3 qualification
1How the Race Played Out
"It wasn't quite the race I had hoped for in terms of how I felt. I struggled to find good sensations across the swim, bike and run, but that wasn't entirely unexpected after my injury and the interruption to my training."JULIE IEMMOLO
Her race, leg by leg:
Swim25:031.9 km
Bike2:20:0390 km
Run1:28:1921.1 km
Where the time goes in a 70.3
Julie's 4:16:41, by discipline
Swim25:0310% of race
Bike2:20:0355% of race
Run1:28:1934% of race
Transitions3:161% of race
Learn moreWhat her splits teach first-timersMore than half of a 70.3 happens on the bike. But how you ride decides how you run.•Swim: about 1:19 per 100 m. A small slice of the day, so stay calm and save energy•Bike: about 38.6 km/h for 90 km. It's the biggest chunk of the race, and the easiest place to overcook it•Run: about 4:11 per km for the half marathon, off a hard ride•Transitions: about 3 minutes total. Free time to win back with practice
2The Toughest Moment
"The hardest part was accepting that my body wasn't responding the way I wanted it to. I'm competitive, so that can be frustrating! I focused on what I could control, stayed patient and kept working with what I had on the day."JULIE IEMMOLO
Control the controllables
Fueling, pacing and form, one section at a time.
Race the day you have
Not the day you planned. Adjust and keep moving.
"Finishing on the podium after everything this year has thrown at me! Securing my qualification for the 2027 IRONMAN 70.3 World Championship made it even more special. It's a really positive step in my comeback."JULIE IEMMOLO, ON WHAT SHE'S MOST PROUD OF
3Her Training on a Short Build
Because of her injury, Julie's build was shorter than usual. Here's what a week looked like:
55-65
Km running
per week
~15
Km swimming
per week
12-14
Hours cycling
per week
"My preparation was shorter than usual because of my injury, so I knew I was still rebuilding."JULIE IEMMOLO
Her running week. Two quality sessions, everything else easy:
MONEasyaerobic
TUEEasyaerobic
WEDEasyaerobic
THUThresholdaround VT2KEY SESSION
FRIEasyaerobic
SATEasyaerobic
SUNLong runwith VT1 or 70.3 pace workKEY SESSION
Her two key days are Thursday and Sunday. Easy days shown are an example layout.
Learn moreVT1 and VT2, in plain EnglishJulie trains by her ventilatory thresholds, the two points where your breathing changes as effort goes up.•VT1 (first threshold): the top of easy. You can still talk in full sentences. Long-course race pace often sits near here•VT2 (second threshold): roughly the hardest pace you can hold for about an hour. Only short phrases•No lab test? Use the talk test, or heart rate zones from a recent field test
4Two Key Run Sessions From Her Build
110 x 800 m at thresholdJulie's session · building speed you can hold
Reps10 x 800 m on the track
EffortAround her second ventilatory threshold (VT2)
Rest90 seconds
215 x 1 km at 70.3 race paceJulie's session · locking in race rhythm
Reps15 x 1 km
Effort70.3 race pace
Rest1 minute
Total15 km of race-pace running
"These are sessions from my own professional training programme, with the volume built up progressively."JULIE IEMMOLO
Steal it at your level. Tap your experience for a scaled version:
First 70.3Build into it · tap to open
Threshold5-6 x 800 m at a hard-but-controlled effort, 90 s rest
Race pace6-8 x 1 km at goal 70.3 pace, 1 min rest
TipStart with the lower number and add reps every 1-2 weeks
ExperiencedA few 70.3s done · tap to open
Threshold8 x 800 m around threshold, 90 s rest
Race pace10-12 x 1 km at 70.3 pace, 1 min rest
TipKeep the last rep as controlled as the first
Chasing a PRReady for Julie's version · tap to open
Threshold10 x 800 m around VT2, 90 s rest
Race pace15 x 1 km at 70.3 pace, 1 min rest
TipOnly after a progressive build, like Julie
Scaled versions are general guidance, not Julie's plan.
Recover between key days
Keep the miles. Lighten the load.
LEVER takes up to 45 lb off your body weight on the treadmill you already own.
Shop LEVER5Where LEVER Fits Her Next Block
As Julie rebuilds her running volume, she's adding LEVER to the runs that matter most for recovery: the easy days right after her hardest sessions.
"The place I see for LEVER in my programme is on easy runs following harder sessions, for example, on Friday after Thursday's threshold session, or Monday after Sunday's long run."JULIE IEMMOLO
SUNLong runkey sessionKEY SESSION
MONEasy runrecoveryON LEVER
TUEEasyaerobic
WEDEasyaerobic
THUThresholdkey sessionKEY SESSION
FRIEasy runrecoveryON LEVER
Julie's planned LEVER days: the day after each key session.
Starting point
About 10% off
Her planned starting support.
Adjust it
By fatigue and purpose
More support when tired, less when fresh.
"My starting point would be around 10% of my body weight, adjusting the support depending on my fatigue and the purpose of the session."JULIE IEMMOLO
Try itJulie's approach for your training weekThe idea is simple: keep the miles on your recovery days, but take some of the impact out.•Pick your two hardest days (like a threshold session and a long run)•Put an easy LEVER run the day after each one•Start around 10% body weight off, and add a little more on days you feel beat up•Keep the pace truly easy. Less weight should make it feel easier, not faster
"Give it a try and take the time to find a setup that feels comfortable! Being able to adjust how much body weight you're running with is an appealing option when managing a busy training programme."JULIE IEMMOLO, TO ANYONE CONSIDERING LEVER
6Julie's 4 Tips for Your First 70.3
1. Prioritise consistency
"A programme you can sustain week after week is more useful than a few huge training days."
2. Practise your race nutrition
"Practise your race nutrition in training, especially during longer rides and brick sessions."
3. Learn to pace yourself
"It's easy to get carried away early on the bike, but you still have a half-marathon ahead!"
4. Stay adaptable
"A race rarely goes exactly to plan, so focus on the next thing you can control and keep moving forward."
7What's Next
"My priority is recovering from the race before gradually building back into consistent training. I'd like LEVER to be part of the next training block, particularly for those easier runs between demanding sessions."JULIE IEMMOLO
Next stop: the 2027 IRONMAN 70.3 World Championship. Congratulations, Julie!
More miles. Faster recovery. Fewer setbacks.
Shop LEVER
