IRONMAN 70.3 - FULL PLAN WITH COACH SUPPORT - High Volume

Average Weekly Training Hours 12:18
Training Load By Week
Average Weekly Training Hours 12:18
Training Load By Week

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.

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 2
2100m
46TSS
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

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

Sample Day 3
1:15:00
79.1TSS
TEMPO INTERMITTENT - T2

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

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

Sample Day 4
2100m
46TSS
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

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.

Italo valu - IRONMAN CERTIFIED COACH
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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
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@valu_tri
http://www.valutri.com/