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.
All plans by this CoachLength
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
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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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).
Stats
Sample Day 1
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
Sample Day 1
https://youtu.be/tesq48chHx8
Sample Day 5
WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00
Sample Day 8
MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary
Sample Day 13
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
MS: 1:00 Z2/3
every 10' -01 aceleration 500m
Sample Day 19
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