Rudy Von Berg, hailed as one of the top long-course male Ironman triathletes globally, had an impressive 4th place finish at last year’s Ironman World Championships in Nice. As he prepares to aim higher this year at the Kona Ironman World Champs, Rudy reflects on his recent performances and shares his insights on what went wrong in his latest races in Miami and Singapore.

Recent Races and Challenges

In the podcast, Rudy explores his performance at the first two T100 events in Miami and Singapore, which didn’t go according to plan for him. Despite his setbacks, Rudy remains optimistic about his chances in future races, including the prestigious Challenge Roth and the Kona Ironman World Champs. 

Miami and Singapore PTO

Rudy provides an inside look at the grueling conditions he faced during the PTO Singapore event, including a detailed recount of the race day, the intense traffic, and his own physical challenges post-race. He opens up about the tough adjustments needed for extreme travel and temperature shifts, revealing the harsh demands placed on elite athletes.

Training Regimes and Periodization

One of the highlights of this podcast episode is Rudy’s detailed discussion on his training approach, revealing his strategic periodization throughout the year:

Focus on Different Phases

Rudy emphasizes the importance of focusing on various training phases depending on the time of year. He explains how he balances VO2 max work with long endurance-based workouts to enhance his overall performance. Rudy notably alternates between LT1 and LT2 workouts to build his stamina and strength progressively.

Key Run Workouts

Rudy shares essential run workouts that have made a significant impact on his performance. He stresses the importance of long, endurance-building runs combined with intense interval sessions, providing specific examples like his 8 x 2K reps at the track and other similar workouts that lead up to major races.

Diet and Nutrition

Rudy’s diet plays a crucial role in his training regimen. He ensures he receives adequate carbohydrates and proteins to fuel his demanding training sessions. Rudy mentions incorporating products during workouts for optimal energy and recovery and maintaining a balance by consuming calorie-dense foods to top off his energy reserves.

Use of Technology in Training

Another interesting aspect Rudy revealed is his use of the Garmin 955 watch to track vital metrics such as sleep quality and heart rate variability (HRV). Tracking HRV provides Rudy valuable insights into his body’s readiness and recovery status, helping him adjust his training intensity accordingly.

Future Races and Ambitions

Looking ahead, Rudy is gearing up for some exciting challenges, including the Ironman 70.3 in San Francisco and the notable Challenge Roth, which features a star-studded line-up. His ultimate goal this year remains to peak for the Kona Ironman World Championships, where he aspires to achieve a podium finish.


Rudy Von Berg’s insights provide invaluable lessons for aspiring triathletes and sports enthusiasts alike. His dedication, strategic approach to training, and open reflections on his setbacks and learnings make this podcast episode a must-listen. We wish Rudy all the best for his upcoming races and look forward to seeing him compete at the highest levels once again.

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