FREE TRIAL- Cycling Sessions Based on Power FTP- Coupon code: ironcoach100off
Author: Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
Length: 3 Weeks
Tags: cycling, road cycling, intermediate, advanced, masters, power based, tss based
Typical Week: 1 Other, 2 Bike, 1 Custom
Longest Workout:
1:40 hrs
Author: Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
Length: 3 Weeks
Tags: cycling, road cycling, intermediate, advanced, masters, power based, tss based
Typical Week: 1 Other, 2 Bike, 1 Custom
Longest Workout:
1:40 hrs
FREE TRIAL- Cycling Sessions Based on Power FTP- Coupon code: ironcoach100off
The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time. You can access more information about our methodology through our ultimate guide provided by our IRONMAN certified coach Joel de Bem.
For any questions about our service, get in touch directly with our coach.
IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).
WU: 10'easy spin
MS:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10
https://youtu.be/tesq48chHx8
WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00
MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary
WU: 20'easy spin
MS: 10''@2'rec/15''@2'rec/20''@2'rec +5'biggear
efforts on High cadence
execute 6 x this progression
CD: 10'easy spin
MS: 1:00 Z2/3
every 10' -01 aceleration 500m
WU: 15'build zone 1 to 3/5'Z1 easy
MS: Russian Pyramid (12')
Sprints:(Z4 efforts seated)
5''/10''/15''/20''/25''/30''/35''/40''/45''/50''/55''/1'
recovery between:(Z2 efforts )
55''/50''/45''/40''/35''/30''/25''/20''/15''/10''/05''
Execute: 2 x( Russian /15' Z3 90rpm pyramid)
CD: 10'cooldown
TT-1:45
Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.