IRONMAN 70.3 BUILD PHASE I Includes: Gait Analysis, Movement Screening

Average Weekly Training Hours 11:55
Training Load By Week
Average Weekly Training Hours 11:55
Training Load By Week

CertsOverview: This enhanced training plan includes a full Gait Analysis and Movement Screening. This is Training Plan runs for a total of 4 weeks. This plan starts with follow up rest and test week followed by a 3 week build training development plan that targets the following key components of the athletes physiology: Aerobic Efficiency, Skill Development, and Muscular Strength.

See Full Plan Details Here:

https://www.thetrainingplansource.com/half-ironman-build-phase-1


Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.


***It is always recommended to see your physician before starting a new exercise program***


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Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC.  Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.


Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com


Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent


Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.


Purchase and utilization of this plan means that you accept the waiver and terms associated for IREP Athletics LLC.

Sample Day 1
0:36:00
25.1TSS
Recovery Bike 2 x 10 High Cadence

This workout should leave you feeling better. Think of it as sharpening the blade of a knife. We are looking to help clear the legs by stimulating blood flow and some neuromuscular stimulation with the higher cadence segments.

Please see below for details

Sample Day 1
0:00:01
Before you start

Thank you for your purchase of an IREP Atheltics / The Training Plan Source Training Plan

If you have any inquiries regarding this plan please forward them to coach@irepathletics.com and one of our coaches will be happy to assist you.

You can always visit us at www.TheTrainingPlanSource.com and www.IREPathletics.com for additional information on our service and to select the next plan as your training progresses.

Attached is a Training Plan Instruction guide.

Sample Day 2
0:35:00
1372m
1000 Time Trial

100 Swim easy
100 Pull easy with Buoy
100 Swim easy
++
1000 Time Trial
++
200 easy non free stroke of choice

Sample Day 3
0:34:59
MAF Test

10 minute solid warmup - allow HR to completely settle 20 minutes at MAF HR - (MAF test: Maximum pace in minutes per mile for a 20 minute test at a HR equal to 180 minus the athlete’s age. ) Cooldown as needed Select flat and repeatable course We will do follow up sessions with this

Sample Day 4
1:00:00
55.7TSS
1hr Aerobic with 1 min Flares

Sample Day 5
0:30:00
914m
0.144064338980168TSS
1000 - 2 x 100 Z4

100 Free
100 Kick
100 Pull Buoy
100 Pads
100 Free
++
200 as 50 Kick on R side / 50 kick on L side
++
2 x 100 @ Z4 on :20 seconds Rest
++
100 non-free stroke of choice

zone chart attached

Sample Day 6
1:15:00
Bike Testing

Be sure your body is rested, this is like a short race effort. Allen and Coggan's protocol is as follows in Exercises & Intervals be sure to hit view intervals

 20 MINUTE WARM UP easy

 3 X 1 MIN SPIN UPS WITH 1 MINUTE REST (increase intensity and rpms to 100-120rpm)

 5 MINUTES EASY

 5 MINUTES HARD (This should be a practice for the main set, find your level of intensity that is the max sustainable pace)

 10 MINUTES EASY

 20 MINUTE TIME TRIAL EFFORT (max sustainable pace in self- selected cadence of choice)

 10 MINUTE COOLDOWN

The Training Plan Source Powered By IREP Athletics
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The Training Plan Source Powered By IREP Athletics

What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.

Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.