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

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


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

All plans by this Coach


5 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

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.


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.


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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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).

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
02:12:00 01:45:00
Swim x3
02:24:00 01:01:00
X-Train x3
00:42:00 00:15:00
Bike x2
02:45:00 01:53:00
Brick x2
01:13:00 01:01:00
Custom x1
00:01:00 00:05:00
Other x1
00:02:00 00:10:00
Workouts Per Week Weekly Average Longest Workout
02:12:00 01:45:00
02:24:00 01:01:00
00:42:00 00:15:00
02:45:00 01:53:00
01:13:00 01:01:00
00:01:00 00:05:00
00:02:00 00:10:00

Training Load By Week

This plan works best with the following fitness devices:

Joel A. de Bem


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.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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.

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