Browse More Plans

IronMan 70.3® Base Programm (14 Weeks)

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

14 Weeks

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.

Still have questions about this plan?


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:17 hrs 1:30 hrs
0:38 hrs 0:30 hrs
1:53 hrs 1:15 hrs
2:39 hrs 2:00 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:17 hrs 1:30 hrs
0:38 hrs 0:30 hrs
1:53 hrs 1:15 hrs
2:39 hrs 2:00 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: 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 €69,95 / month)

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

$100.00 - Buy Now