BLOCK 02, IRONMAN® 70.3® Training plan based on TSS levels

Average Weekly Training Hours 11:46
Training Load By Week
Average Weekly Training Hours 11:46
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
0:35:00
35.4TSS
Bl2W07&11- ROLLER

B-Bl2W07,SS01 BRICK SESSION
WU: 10'Z2
MS: 5 x 1' power/4'rec (bike)+
better done on trainer
35' Z2 (run)
CD: strech

Sample Day 1
0:34:04
42TSS
Bl2W07/11, BRICK (RUN)

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

Sample Day 2
0:40:44
1750m
55TSS
Bl2W07, (T-pace)

WU:
400m: (3x50;2x75;1x100)easy
MS:
5 x (10 x 25m)@ rec 25''
1'30'' rest between sets
CD: 100 kick
TT1750

Sample Day 2
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Sample Day 2
0:35:00
47.2TSS
Efficiency Factor Session (EF) 35

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

Sample Day 3
0:35:33
48TSS
CORE training

https://youtu.be/nhjRYlI9GIA

Sample Day 3
1:04:00
51TSS
Blk2, Support session

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

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.