70.3 IRONMAN, BLOCK 02- Training Plan-Intermediate to Advanced, Sessions 100% Exportable to Garmin

Average Weekly Training Hours 12:21
Training Load By Week
Average Weekly Training Hours 12:21
Training Load By Week


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Learn more about this training block here.
block2

Focus



    * Entrepreneurs with limited time for training, but who find in sport their valve of escape.


    * Athletes who want to improve their performance in a smart way, whether amateur or professional.


    Unique



    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. 


    click



    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 1
0:35:00
43.9TSS
Bl2W07&11- BRICK bike

B-Bl2W07,SS01 BRICK SESSION
WU: 10'Z2
MS: 5 x 1' power/4'rec (bike)+
better done on trainer
35' Z2 (run)
CD: strech

Sample Day 1
0:34:04
42TSS
Bl2W07/11,SS01- BRICK (RUN)

WU: bike session (BRICK)
35' Z2 (run)
CD: strech

Sample Day 2
0:40:44
1750m
55TSS
Bl2W07,SS01a (T-pace)

WU:
400m: (3x50;2x75;1x100)easy
MS:
5 x (10 x 25m)@ rec 25''
1'30'' rest between sets
CD: 100 kick
TT1750

Sample Day 2
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Sample Day 3
1:04:00
61.9TSS
Bl2W7/8/9/10,Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary

Sample Day 3
0:35:33
48TSS
CORE training

https://youtu.be/nhjRYlI9GIA

Sample Day 3
0:55:40
82TSS
BLK2-S7/9-INDOOR-TREADMILL

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

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.