IRONMAN 70.3 - Build Phase - High Volume

Average Weekly Training Hours 13:44
Training Load By Week
Average Weekly Training Hours 13:44
Training Load By Week

Desafiadoras semanas a frente combinando muito treinamento no limiar de intensidade e acima, com aumentos contínuos na duração do seu treino de resistência no final de semana. Se o Tempo não é uma objeção e você treinou muito além do que qualquer um poderia imaginar, então este é o seu Plano de Treinamento. Todos os exercícios estão prontos para dispositivos Garmin. Se você tiver alguma dúvida ou se quiser contratar-me como seu IronMan Coach, não hesite em entrar em contato com: VALUBIKES@GMAIL.COM

The challenging weeks phases combines a lot of training at threshold intensity and above with continued increases in the duration of your endurance boosting weekend workout.
If Time is no objection and you have trained much as beyond that anybody could imagine, then this is your Training Plan.

ALL workout are ready for Garmin Devices.

If you have any questions or if you would like to contract me as your IronMan Coach service, don't hesitate to make a contact: VALUBIKES@GMAIL.COM

Sample Day 1
0:38:00
74.4TSS
Ramp Test

Normalmente, o teste dura entre 16 e 20 minutos e realmente não parece muito desconfortável até os últimos minutos. Nesse momento, é imperativo que você realmente se esforce. Continue girando os pedais até que você simplesmente não consiga manter o Target Power por mais tempo.

Typically, the test lasts between 16-20 minutes and really doesn't feel too uncomfortable until those final few minutes. At that time, it's imperative that you really push yourself. Keep turning those pedals over until you simply cannot maintain Target Power any longer.

Sample Day 2
0:50:00
39.5TSS
OPW 2500

Sample Day 2
0:46:00
65.6TSS
TEMPO RUN

Sample Day 3
1:15:00
70.3TSS
Brick - T2

Sample Day 3
0:20:00
37.4TSS
Brick - T2

Sample Day 4
0:50:00
39.5TSS
OPW 2500

Sample Day 4
1:15:00
79.1TSS
TEMPO INTERMITTENT

Este é um segmento de 60 minutos entre 80-85% do FTP, realizado em um treino longo de 75 minutos. Aquecer nos primeiros 15min.

This is a 60-minute sustained segment between 80-85% FTP nestled inside of a 75-minute long workout.

There is no scheduled rest during this workout, but brief, occasional backspins are encouraged if they're the difference between loss of form and a high-quality workout.

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
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