IRONMAN 70.3- Base Phase - High Volume

Author

Italo valu - IRONMAN CERTIFIED COACH

All plans by this Coach

Length

8 Weeks

Typical Week

4 Bike, 4 Swim, 4 Run, 1 Day Off

Longest Workout

2700 m swim
3:15 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman intermediate advanced power based pace based tss based

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Summary

Includes Structured Workouts

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Este é um plano com 8 semanas focado na construção da capacidade aeróbica com muitos treinos de intensidade aeróbica moderada ao longo da semana e no aumento da resistência com longos treinos nos finais de semana.
Se o Tempo para treino 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 treinos estão prontos para dispositivos Garmin.

Se você tiver alguma dúvida ou se quiser contratar o serviço IronMan Coach, não hesite em entrar em contato com: VALUBIKES@GMAIL.COM

This is a plan with 8 weeks focused on building aerobic capacity with lots of moderate aerobic intensity training throughout the week and on boosting endurance with long workouts on the weekends.
If Time is no objection and you have trained much as beyond that anybody could imagine, then this is your Training Plan. All workouts are ready for Garmin Devices.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:27
Training Load By Week
Average Weekly Training Hours: 09:27
Average Weekly Breakdown

Italo valu - IRONMAN CERTIFIED COACH

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/

Back to Plan Details

Sample Day 1

0:38:00
74.4TSS
Ramp Test (OPTION)

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

2100m
45TSS
Swim Base Intervals (2100m)

Warm-Up 400m Easy, RPE4; 12x25m F&T Drills w/ 10s rest between drills; 7x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 12x25m K&R Drills w/ 15s rest between drills; Cool-Down 400m easy, RPE4.

Sample Day 2

0:50:00
66.4TSS
RUN BASE

ESFORÇO MODERADO, MANTER DIÁLOGO, NÃO FÁCIL MAS NÃO DURO

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

Sample Day 3

1:15:00
79.1TSS
TEMPO INTERMITTENT - T2

Este é um segmento sustentado de 60 minutos entre FTP 80-85% dentro de um treino longo de 75 minutos. Não há descanso programado durante este exercício, mas breves e ocasionais são legais se forem a diferença entre perda de forma e um treino de alta qualidade.

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.

Sample Day 3

0:30:00
54.4TSS
BRICK RUN T2

ALTO ESFORÇO - QUE VOCÊ PODE SUSTENTAR ATRAVÉS DO TEMPO

HIGH EFFORT - THAT YOU ARE ABLE TO SUSTAIN THROUGH THE TIME

Sample Day 4

2100m
42TSS
Continuous Base Swim (2100m)

Warm-Up 300m Easy, RPE4; 1500m Easy-Moderate, RPE6; Cool-Down 300m easy, RPE4.

Sample Day 4

1:00:30
66.1TSS
SweetSpot

Intervalos de 4x8 minutos entre 88-94% FTP onde começa com um giro um pouco mais rápido do que o habitual durante os primeiros 4 minutos, aumenta a velocidade do pedal durante os 3 minutos seguintes, e então giram para o minuto final.

4x8-minute spin-up intervals between 88-94% FTP where riders begin with a slightly quicker-than-usual spin for the first 4 minutes, increase their pedal speed for the following 3 minutes, and then spin all-out for the final minute.

IRONMAN 70.3- Base Phase - High Volume

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