BLOCK 01, IRONMAN® 70.3® Training plan based on TSS levels

Average Weekly Training Hours 14:06
Training Load By Week
Average Weekly Training Hours 14:06
Training Load By Week


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.

ROTATION FORMAT

In our Commandos Methodology System , each block follows one goal for each modality.Therefore, each physical capacity can be harnessed to its maximum without compromising its performance.Because the proposal of a planning in which volume as well as intensity of training, follow a sort of rotation between disciplines (swimming, cycling and running), which will cause the body to absorb each of the different stimulus for each block of that system.


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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
Commandos Methodology System EXPLANATION

OBJETIVES FOR EACH BLOCK:

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

Sample Day 2
0:20:00
26.6TSS
2b.Efficiency Factor Session (EF)

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

Sample Day 3
0:25:11
34TSS
Agility drills

https://youtu.be/tm_dgPfO-Ew

Sample Day 3
0:55:40
82TSS
BLK1-S1/4, INDOOR-TREADMILL

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

Sample Day 4
1:04:00
51TSS
Blk2, Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary

Sample Day 5
0:34:11
1000m
35TSS
5b.SWIM THRESHOLD

5 x 100m máx effort @ 1'recovery

Sample Day 6
0:45:00
61TSS
6.Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

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.