IRONMAN® 70.3® WESTFRIESLAND, Netherlands. Starts: Dec, 02- 2019 (30 weeks)

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

30 Weeks

Typical Week

4 Run, 3 Swim, 3 Bike, 2 X-Train, 1 Brick, 1 Strength

Longest Workout

1:20 hrs swim
5:00 hrs bike
2:45 hrs run

Plan Specs

triathlon half ironman intermediate advanced masters multi day power based hr based pace based tss based strength

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?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

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

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:59
Training Load By Week
Average Weekly Training Hours: 11:59
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:20:00
26.6TSS
EF - Efficiency Factor 20'

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

Sample Day 2

0:35:00
1400m
50TSS
#1-USRPT- 25's progression rec 4x

WU:

400m: (3x50;2x75;1x100) Z3 @30''rec

MS:
5 x (4 x 25m) Z5a @rec 05''/10''/15'' between each 25's
rec( STOP) 1'minute between sets

Recovery 500 m Z3 (pull buoy)

Sample Day 2

1:00:00
43.6TSS
Support #1

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 3

0:35:00
42.8TSS
Tempo runs #1- 50's_10k

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 4

1:12:40
50.1TSS
#1 Resistance set - High cadence

WU: 10'easy spin
MS:
5''>120rpm@2' rec(90rpm)
10''>120rpm@2' rec(90rpm)
20''>120rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 5

0:50:00
1900m
70TSS
Threshold - FTP

Sample Day 6

0:35:00
47.2TSS
EF - Efficiency Factor 35'

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

IRONMAN® 70.3® WESTFRIESLAND, Netherlands. Starts: Dec, 02- 2019 (30 weeks)

$169.00 - Buy Now
_