IronMan 70.3 Base Programm (14 Weeks)

Author

Hans Lammers

All plans by this Coach

Length

14 Weeks

Typical Week

1 Day Off, 3 Run, 2 Strength, 2 Swim, 2 Bike

Longest Workout

1:15 hrs swim
2:00 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman beginner intermediate base period

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:29
Training Load By Week
Average Weekly Training Hours: 08:29
Average Weekly Breakdown

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package 1: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,99/ month)

Package 2: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,99 / month)

Back to Plan Details

Sample Day 1

0:15:00
Core Stability

Sample Day 1

0:45:00
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 2

0:45:00
1800m
Drills/Skills

200m Warm-Up
3x (4x 50m (25m Drill, 25m swim) P= 15" SP= 100 swim
8x 50m (25m acceleration, 25m swim) P= 15"
400m swim zone1
100m Cool-Down

Sample Day 2

0:45:00
S1 Spin-ups

With a light resistance on a trainer or on a flat course, for 1 minute gradually increase cadence to maximum. Maximum is the cadence you can maintain without bouncing. As the cadence increases, allow your lower legs and feet to relax-especially the toes. Hold your maximum for as long as possible. Recover at least 1 minute and repeat several times. These are best done with handlebar computers that displays cadence. Heart- en power ratings have no significance for this workout.

Sample Day 3

0:15:00
Core Stability

Sample Day 3

0:45:00
Run Skills/Drills

After a 15' WU do 15' of drills/skills. Run easily for another 15'

Sample Day 5

0:45:00
1500m
Extensiv intervalls

200m Warm-Up
4x 50m (15m Sprint, 35m swim easy) P= 20"
4x 50m swim zone4 P= 20"
2x 100m swim zone3 P= 20"
200m swim zone 2
2x 100m swim zone3 P= 20"
4x 50m swim zone4 P= 20"
100m Cool-Down

IronMan 70.3 Base Programm (14 Weeks)

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