IRONMAN® 70.3® XIAMEN, China 2019 (15 weeks) -Starts JUL, 29

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 11:13


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.

OUR METHODOLOGY

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. You can access more information about our methodology through our ultimate guide provided by our IRONMAN certified coach Joel de Bem.


macrocycle


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.We also have several options of training plans for any stage of your training.

training plans

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Do you want to learn more about how we take the best data from your training?


pmc chart


YOUR CHANCE IS HERE. By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

For any questions about our service, get in touch directly with our coach.

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

https://imcertifiedcoach.com/commandos-methodology-system/

Sample Day 2
0:44:00
2400m
60TSS
Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
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)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day 2
0:54:19
80TSS
Bl1W01,SS01-1km Fartlek intervals

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
https://youtu.be/HKerh1nrfxw
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 3
1:30:00
98.6TSS
Blk 1,SS03- THRESHOLD(FTP)

This training will serve to get the current condition of the athlete in terms of intensity. If you do not have a power meter, it should be based on your perception of effort according to the table we send to you.
If it is also necessary that you use your heart rate meter for that training.

Sample Day 4
0:44:00
1950m
60TSS
Bl1W01/4,SS02a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
4 x (25kick/25 catchup/25pull)
MS:
https://youtu.be/-3n2kymO83I
8x 50 as:
5''vertical kick +
4 power strokes
2 power single arm left
2 power single arm right
recovery final meters +
25m recovery
10 x 75 (12,5/12,5/50)
12,5 catchupdrill with paddles/
12,5 explosive pull / 50m easy without paddles
40''rec between sets
CD:
500m TI(total immersion stye)minimum effort
TT1950

Sample Day 4
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Sample Day 4
0:55:40
82TSS
BLK1-S1/4,SS4-INDOOR-TREADMILL

WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr/1'spinning fast
Cadence: each 5'', execute 15 steps
TT- 0:55

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.