FREE TRIAL- Running Sessions based on Pace- Coupon code: ironcoach100off

Average Weekly Training Hours 02:21
Training Load By Week
Average Weekly Training Hours 02:21
Training Load By Week


More Testimonials >


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. 


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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 -9
0:50:00
50TSS
Bl1W01,SS01-1km Fartlek intervals

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day -9
0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day -6
0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

Sample Day -2
1:55:00
155.8TSS
Bl2W07,SS02- Long run

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 01:35:00 Z2
CD: strech

Sample Day 1
0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

Sample Day 5
1:20:00
Bl3W13,SS01- Pyramid+tempo run

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS: 400/600/800/1200/800/600/400@200rec
Same pace on every interval (focus on cadence)
efforts on T-pace
recovery on Z2/3
5000 Z3 fartlek(5''acel every 3')
CD: 10'easy jog
TT- 1:20

Sample Day 7
0:55:00
73.1TSS
Bl1W1/2/3/4/5/6- Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

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.