70.3 (15 Weeks Block System).Advanced Athlete

Average Weekly Training Hours 11:49
Training Load By Week
Average Weekly Training Hours 11:49
Training Load By Week

Our specialty is the training of executives with limited time for training, but who find in sport their valve of escape. And in this way, they can give all their dedication and consistency necessary to achieve great performance.

We offer COUPONS 25% discount on this plan.

Send us an email to receive the discount code. Limited offer.

In total, there are 103 fully structured training sessions, so you have full control on your watch.

Unlike the conventional training plans of the TrainingPeaks platform in which you purchase the training plan and stand alone by yourself ...

Our training plans sold through this platform are also accompanied by our Ironcoach, which can change as sessions according to your needs.

A planning proposal in which volume, as well as a training intensity, follow a sort of discipline discipline (swimming, cycling and running) will take the body, an absorbent each of the different stimuli to each block of that system.

This methodology of a system in blocks with duration of 15 weeks, has a signature of our Ironcoach.

Through this innovative system for triathlon, the triathlete, is a much larger amount of quality and quantity of training.


For more information:
http://ironmancertifiedcoach.com/trainingpeaks-plans/

Sample Day 1
0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 2
0:55:00
2400m
55TSS
S-Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day 2
1:12:40
51.6TSS
B-Bl1W01/4,SS01- Endurance high cadence

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 3
1:05:00
85TSS
R-Bl1W01,SS02- Interval training

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 20 x 100Z3@200Z2/3rec
Objetive is maintain high cadence on recovery
Difference effort/rec must be on muscle effort
CD: 10'easy jog
TT- 1:05

Sample Day 3
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Sample Day 4
0:45:00
1950m
45TSS
S-Bl1W01/4,SS02a Power SETS

WU: Elastic routine first (10')
4 x (25kick/25 catchup/25pull)
MS:
8x 50 as:
5''vertical kick +
4 power strokes
2 power single arm left
2 power single arm right
recovery final meters +
25m recovery
10 x 75 (12,5/12,5/50)
12,5 catchupdrill with paddles/
12,5 explosive pull / 50m easy without paddles
40''rec between sets
CD:
500m TI(total immersion stye)minimum effort
TT1950

Sample Day 4
1:00:00
40TSS
B-Bl1W01,SS03- supported session

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

Joel A. de Bem Junior
|
Commandos Legion

Team commandos is an extremely personalized tracking online training which prioritizes the details of each athlete as if it were the only one.