Browse More Plans

BLOCK 03, IRONMAN® 70.3® Training plan based on TSS levels

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 18 countries around the world.

All plans by this Coach
No Ratings

Length

5 Weeks

Plan Specs

triathlon half ironman advanced multi day pace based tss based

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

Plan Description


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.


macrocycle

training plans

click



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).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:11 hrs 1:45 hrs
2:24 hrs 1:00 hrs
0:42 hrs 0:15 hrs
2:45 hrs 1:53 hrs
1:12 hrs 1:00 hrs
0:01 hrs 0:05 hrs
0:02 hrs 0:10 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 1:45 hrs
2:24 hrs 1:00 hrs
0:42 hrs 0:15 hrs
2:45 hrs 1:53 hrs
1:12 hrs 1:00 hrs
0:01 hrs 0:05 hrs
0:02 hrs 0:10 hrs

Training Load By Week


Joel A. de Bem

Commandos

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.

Sample Day 1

0:10:00
Commandos Methodology System EXPLANATION

OBJETIVES FOR EACH BLOCK:

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

Sample Day 1

1:16:31
9.2mi
120TSS
Bl3W11,SS01- decrease interval

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS: 1 x 2000/1600/1200/800/400/200 Z3/4 @400rec Z2
recovery not to slow(Z2/3)
Same pace on every interval (focus on cadence)
CD: 10'easy jog
TT- 1:05

Sample Day 2

0:38:00
1750m
38TSS
Bl3W11/13- Resistance strenght

WU:
400 easy as:
50 hand drag/50 pull
MS:
Muscle Up (MU + intervals)
8MU+25/6MU+50/4MU+75/2MU+100
Link : https://www.youtube.com/watch?v=oTjfvtyB4BY&t=12s

execute 5 SETS @2'rest between set
CD: 100 kick easy
TT1750

Sample Day 2

1:30:09
148.1TSS
400's-W11,21k

Warm up:


It is essential that these exercises precede the training.

Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew

Sample Day 3

1:28:00
96TSS
Bl3W11, decreasing time

WU: 15'build zone 1 to 3/5'Z1 easy
MS: decreasing time
08'/06'/04'/02'/01'/@2'rec between)
efforts on Z4 FTP; big gear easy effort on rec
execute 2 x
efforts +90rpm cadence
CD: 10'cooldown
TT: 1:25

Sample Day 4

0:46:00
2150m
55TSS
Bl3W11/13- variable pace

WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS:
3 x (150easy/50hard)@1'rec
4 x (50easy/50hard/50easy)@30''rec
6 x (50easy/50hard)@30''rec
CD: 100 kick easy
TT 2150

Sample Day 4

0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

$39.00 - Buy Now