Half Ironman General Prep Base Building
IREP ATHLETICSAll plans by this Coach
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Designed to: specifically target develop the aerobic base of the individual in the out-season in preparation for their specific race preparation phase. Weekly training volumes are 12-14 hours and is geared toward the working athlete with long rides and runs on the weekends.
This plan will use various forms of steady state and interval workouts with built in skill development to tax the appropriate systems needed to stimulate beneficial phsyiological adaptations. Expect to see major increases in Functional Threshold Power, Critical Swim Speed and Running economy. Your season is built on a solid foundation the base training sets the tone for the rest of the season.
The mesocycle is a 3 week progression with week 4 as a rest and test week to allow for a full adaptation response.
Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise, and have the time available to be consistent
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|5:09 hrs||2:35 hrs|
|3:24 hrs||1:20 hrs|
|2:51 hrs||1:04 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||5:09 hrs||2:35 hrs|
||3:24 hrs||1:20 hrs|
||2:51 hrs||1:04 hrs|
Training Load By Week
This plan works best with the following fitness devices: