IRONMAN 70.3 MARYLAND, 2019 (30 weeks) Starts: mar,04

Average Weekly Training Hours 09:47
Training Load By Week
Average Weekly Training Hours 09:47
Training Load By Week

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 Maryland, 2019. There will be 30 weeks of training with the methodology of our Ironman Certified Coach Joel de Bem.

specif races

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.

commandos plans

We have training plans for any stage of your training. 


The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
For any questions about our service, get in touch directly with our coach.

Sample Day -52
Bl1W01,SS02- Interval training

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 20 x 100Z3@200Z2/3rec
Objetive is maintain high cadence on recovery
Difference effort/rec must be on muscle effort
CD: 10'easy jog
TT- 1:05

Sample Day 1
Bl2W09,SS02c-neuro adaptation

400 with fins
75(drills)/25 at T-pace @rec15''
* 3strokes submerge;
* 2stroke/1underwater recovery
* 1stroke/1underwater recovery
50(drills)/50 at T-pace @rec15''
* catch up dril
* single arm
25(drills)/75 at T-pace @rec15''
* 4corerotation/4strokes
100m T-paceJ4J46:J49
1'30'' rest between SETS
CD: 100 kick easy

Sample Day 3
Bl2W09,SS02- Decrescent

WU: 20'easy spin
MS: 2 x * 4'/3'/2'/1'/ + 2 acelerations
* one gear down each interval
acel= 5UP/5sit/5UP(cycles)@2'30'' rec
CD: 10'easy spin

Sample Day 4
Bl2W09,SS02- Long run

CD: strechWU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS1:20:00 Z2
CD: strech

Sample Day 25
R-Bl2W08/12 SS01- BRICK

WU: bike session (BRICK)
30' Z2 (run)
CD: strech

Sample Day 27
Bl3W11/13, SS02c - variable pace

WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
3 x (150easy/50hard)@1'rec
4 x (50easy/50hard/50easy)@30''rec
6 x (50easy/50hard)@30''rec
CD: 100 kick easy
TT 2150

Sample Day 38
Bl3W13/14,SS03- T-PACE

WU: 15'build zone 1 to 3/5'Z1 easy
MS: threshold pace+ short intervals
3 x 12'Z3/ @3' big gear easy effort
5x 1'30'' Z4 @1'rec 90rpm easy
CD: 10'cooldown

Joel A. de Bem
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming.Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.