This Plan, you will train four times/week in each discipline. If you looking to achieve a lifetime peak performance and training as ever never before, this is your plan.
All workout is ready for Garmin Devices
We will start @8kms swim; 6hours bike; 2 hours run; and Peak @12kms swim; 10hours bike and 5hours run.
During those 24 weeks, we will do an awesome journey until the finish line. We will provide all support while those weeks with a intend to give you the best performance
If Time is no objection and you have trained much as beyond that anybody could imagine until now, then this is your Training Plan.
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
*THE VALUE IS ONLY THE PURCHASE OF THE PLAN, THE CONTRACTING OF THE SUPPORT SERVICE REQUIRES MONTHLY PAYMENT TO BE COMBINED ($59/MONTH BASE SERVICE) ACCORDING TO THE ATHLETE'S DEMAND.
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.
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.
MODERATE EFFORT, HOLD A DIALOGUE, NOT EASY BUT NOT HARD
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.
HIGH EFFORT - THAT YOU ARE ABLE TO SUSTAIN THROUGH THE TIME
Warm-Up 300m Easy, RPE4; 1500m Easy-Moderate, RPE6; Cool-Down 300m easy, RPE4.
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.