FREE Sample plan ( 70.3 IRONMAN) USE COUPON: cms100off - Sessions 100% Exportable to Garmin


Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach


3 Weeks

Typical Week

2 Custom, 1 Other, 1 Bike, 1 X-Train, 1 Run, 1 Swim, 1 Brick

Longest Workout

0:55 hrs swim
1:53 hrs bike
1:55 hrs run

Plan Specs

triathlon half ironman intermediate advanced multi day power based pace based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.


Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

In this plan, opting to leave your e-mail with us, our ironman certified coach will personally offer a completely free consultancy, and may even review the plan according to your competition.


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.


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.We also have several options of training plans for any stage of your training.

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Do you want to learn more about how we take the best data from your training?

pmc chart

YOUR CHANCE IS HERE. By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

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).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:18
Training Load By Week
Average Weekly Training Hours: 04:18
Average Weekly Breakdown

Joel A. de Bem


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.

Back to Plan Details

Sample Day 1

Bl1W02/5,SS01b Power SETS

WU: 10'easy spin
MS: execute 6x this set
4'3'2'1' decreasing 1 gear on each interval
CD: 10'big gear easy
TT- 1:20

Sample Day 1

Flexibility (cycling)

Sample Day 2


WU: 10' bike spinning/ 3 sets running drills
MS: Quick step drill
4 x 2' (2x1 Quick step)/30'' rec stop
4 x 2' (5QS dir./5QS esq.)/30'' rec stop
4 x 2' (2x1 QS/2x1QS/2QS)/30'' rec stop
4 exercises strecht

Sample Day 3

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 3

Flexibility (Running)

Sample Day 4

S-Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
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)
100 catch up drill light + 500m easy

Sample Day 4

Flexibility (swim)

FREE Sample plan ( 70.3 IRONMAN) USE COUPON: cms100off - Sessions 100% Exportable to Garmin

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