Base Programm IronMan 70.3 (14 Weeks)

Average Weekly Training Hours 08:29
Training Load By Week
Average Weekly Training Hours 08:29
Training Load By Week
Sample Day 2
0:15:00
Core Stability

Sample Day 2
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 3
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 3
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 4
0:15:00
Core Stability

Sample Day 4
0:45:00
Run Skills/Drills

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

Sample Day 6
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

Hans Lammers
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