IRONMAN 70.3 - INTERMEDIATE - BUILD PHASE

Average Weekly Training Hours 12:37
Training Load By Week
Average Weekly Training Hours 12:37
Training Load By Week

This 6 week plan will add some challenging high intensity workouts - including lactate intervals - to maximize your aerobic capacity and increase your ability to sustain faster speeds and more intense exertion. At the same time, you will continue to build resistance with swimming lengths, pedals, races and block exercises (Transition).
All Exercises are supported by Garmin appliances.

If you have any inquiry or if you would like to contract the IronMan Coach service, do not hesitate to make a contact: VALUBIKES@GMAIL.COM

Sample Day 1
0:50:00
39.5TSS
OPW 2500

Sample Day 1
1:18:00
105.9TSS
BIKE LONG HILL OR BIG GEAR

HILL SIMULATION (OR REAL HILL), UPHILL 6%GRADE OR USING HEAVY GEAR ON FLAT OR HEAVY INNER TRAINING INDOOR- MAXIMUM SPEED THAT YOU CAN HOLD WHILE ROLLING HILL

Sample Day 2
0:38:00
42.4TSS
RUN LACTATE

Sample Day 3
1:15:00
70.3TSS
BIKE T2

MODERATE EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD

Sample Day 3
0:20:00
26TSS
RUN T2

MODERATE -LITTLE BIT UNCOMFORTABLE- EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD

Sample Day 4
1:45:00
99.7TSS
BIKE BASE

MODERATE EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD

Sample Day 4
0:50:00
39.5TSS
OPW 2600

Italo valu - IRONMAN CERTIFIED COACH
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Valu Tri

I have had a innate passion for fitness and endurance sports all my life and now I use this to motivate athletes to be their very best. I am a Certified Ironman Coach and a Certified Coach from the Brazilian Triathlon Confederation. I have experience coaching athletes in a broad spectrum of levels and distances from a 5K road race to a full Ironman triathlon.
Contact: valubikes@gmail.com
Follow us on instagram: www.instagram.com/valu_tri/
@valu_tri
http://www.valutri.com/