FREE TRIAL- Cycling Sessions Based on Power FTP- Coupon code: ironcoach100off

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FREE TRIAL- Cycling Sessions Based on Power FTP- Coupon code: ironcoach100off


Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach


3 Weeks

Typical Week

1 Other, 2 Bike, 1 Custom

Longest Workout

1:40 hrs

Plan Specs

cycling road cycling intermediate advanced masters power based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?


Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

In this plan, opting to leave your e-mail with us, our ironman certified coach will personally offer a completely free consultancy, and may even review the plan according to your competition.


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.


You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.We also have several options of training plans for any stage of your training.

training plans


Do you want to learn more about how we take the best data from your training?

pmc chart

YOUR CHANCE IS HERE. By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

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).


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:32

Joel A. de Bem


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.

Sample Day 1

Bl1W01/4,SS01- Endurance high cadence

WU: 10'easy spin
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

Sample Day 1

Flexibility (cycling)

Sample Day 5

Bl1W01,SS03- supported session

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 8

Bl2W7/8/9/10,Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary

Sample Day 13

Bl2W08 SS02-Pyramid Sprints

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

Sample Day 15

Bl3W11/12/13/14,Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m

Sample Day 19

Bl3W12,SS02 - russian pyramid

WU: 15'build zone 1 to 3/5'Z1 easy
MS: Russian Pyramid (12')
Sprints:(Z4 efforts seated)
recovery between:(Z2 efforts )
Execute: 2 x( Russian /15' Z3 90rpm pyramid)
CD: 10'cooldown

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