FREE TRIAL- Cycling Sessions Based on RPE- Coupon code: ironcoach100off

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

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This plan lasts for 03 weeks as a demonstration of the system in blocks and includes:

  • 01 training session per week where:

  • Each week will represent a block, as an example, within the methodology proposed by the system.

With these Free trial versions offered by our Ironman Certified coach Joel de Bem, you will be able to better understand our methodology, and thus, be able to opt for our complete packages for your race events.

Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. 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.

commandos plans

We have training plans for any stage of your training. 


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.
For any questions about our service, get in touch directly with our coach.

Sample Day -18
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 -18
Flexibility (cycling)

Sample Day -14
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 -11
Bl2W7/8/9/10,Support session

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

Sample Day -6
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 -4
Bl3W11/12/13/14,Support session

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

Sample Day 0
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

Joel A. de Bem
Ironman Certified Coach

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.