IRONMAN 70.3 ADVANCED PEAK - TAPER - High Volume

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IRONMAN 70.3 ADVANCED PEAK - TAPER - High Volume

Author

Italo valu - IRONMAN CERTIFIED COACH

All plans by this Coach

Length

8 Weeks

Typical Week

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

Longest Workout

1:10 hrs swim
5:00 hrs bike
2:30 hrs run

Plan Specs

triathlon half ironman advanced time goal power based pace based tss based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Este plano tem seis semanas e prioriza os treinos de resistência muito longos em todas as três disciplinas e contém sessões desafiadoras de intensidade no seu limiar para dar a você uma vantagem competitiva em sua condição física. 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 treinos estão prontos para dispositivos gamin. Se você tiver alguma dúvida ou se quiser contratar o serviço IronMan Coach, não hesite em entrar em contato com: VALUBIKES@GMAIL.COM

This plan has six weeks and will prioritizes the very long endurance workouts in all three disciplines and contains challenging threshold intensity sessions to give you a race edge to your fitness.
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 to gamin 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: 13:52
Training Load By Week
Average Weekly Training Hours: 13:52
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/

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 1

0:53:05
128.3TSS
FTP TEST (OPTION)

Sample Day 1

0:45:00
46.06TSS
Swim Base + VO2max Intervals (3100m)

Warm-Up 400m Easy, RPE4; 12x25m BB Drills w/ 10s rest between drills; 9x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; 8x100m Hard, RPE9 w/ 60s rest between intervals; 12x25m K&R drills w/ 15s rest between drills; Cool-Down 400m easy, RPE4

Sample Day 2

0:45:00
46.06TSS
Swim Base Intervals (3000m)

Warm-Up 350m Easy, RPE4; 6x50m F Drills w/ 10s rest between drills; 7x200m Easy-Moderate, RPE6 w/ 10s rest between intervals; 6x100m Easy-Moderate, RPE6 w/ 5s rest between intervals; Cool-Down 350m easy, RPE4.

Sample Day 2

0:40:00
54.4TSS
TEMPO RUN

Sample Day 3

1:45:00
113.2TSS
TEMPO - T2

90 minutes of continuous riding where you'll spend 75 minutes between 80-85% FTP.

90 minutos , onde você gastará 75 minutos entre 80-85% de FTP.

Sample Day 3

0:30:00
49.1TSS
BRICK RUN T2

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

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