Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
All plans by this Coach3 Weeks
2 Custom, 1 Other, 1 Bike, 1 X-Train, 1 Run, 1 Swim, 1 Brick
0:55 hrs swim
1:53 hrs bike
1:55 hrs run
triathlon half ironman intermediate advanced multi day power based pace based tss based
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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. 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.
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).
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.
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
https://youtu.be/tesq48chHx8
WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: Quick step drill
https://youtu.be/mxXtUt4d5_k
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
CD:
4 exercises strecht
TT-0:55
WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
https://youtu.be/HKerh1nrfxw
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
https://youtu.be/6qe18lyku34
WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
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
https://youtu.be/gr1t0rpNXHc