Here you can find specific training plans for your desired competition. In this plan, opting to leave your e-mail with us, our ironman certified coach will personally offer a completely free consultancy, and may even review the plan according to your competition.
Exclusive Training Plan for Ironman 70.3 Superfrog, 2019. There will be 30 weeks of training with the methodology of our Ironman Certified Coach Joel de Bem.
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.
OBJETIVES FOR EACH BLOCK:
1hour MAX effort
WU: Elastic routine first (10')
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
100 catch up drill light + 500m easy
WU: 10'easy spin
(execute 6 x this acelerations)
CD: 10'big gear easy
WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 1000m Fartlek intervals
Focus on recovery (must maintain same cadence)
CD: 10'easy jog