The Ironman 70.3 plan is a 16 week, time based training program that is designed for beginner athletes. As will all of our programs we ask that athletes complete this first week of test workouts and upload all the data from those workouts. This will allow our coaching staff to establish your training zones and there by making the program more personalized your goals. As always we encourage our athletes to contact us with any questions re-guarding their training program.
Warm up: 300 Drill 4 x 25's on :20 Rest Interval (RI) 2nd WU set: 4 x 25 (Descend 1-3) on :20 (RI) Main Set: 1 x 400 (SWIM FOR TIME) on 10 minute (RI) 2nd Set: 1 x 100 (SWIM FOR TIME) Cool down: 200 (easy swim)
Warm up with some Dynamic Warm ups followed by a 15 minute run w/ strides. Main Set: 8 minute (max effort run) -Record Splits each lap -Average Hr & Hr at end of effort -Perceived exertion -Course conditions & weather
Swimming test . for this is test we will alternate between the traditional 200 800 test that I enjoy so much and the T 2000 test which is traditional for most swim coaches. . Warm up, try to swim for about 1500 m and include some 200 and 100 m efforts. . Main set: . 200 m as fast as you can go from a push start, try to keep your stroke long and strong. Record time . one minute recovery between sets . 800 m from a pushed out as fast as you can go, try to remember to focus on the back half of your stroke as well as staying as streamlined as possible in the water. Record time . Swim your session out to around an hour and 15 minutes. . remember to send me the times when you are finished selecting update your YTP Plan and ensure we are on target.
W/U 20min at easy/moderate effort, soft surface if possible, include drills + Stride outs. . Main Set: . 17min @ a set heart rate 2-5bpm lower than predicted LT heart rate, . use the first 2min to get up to the correct heart rate then measure distance covered in the 15min over a flat course. . Remember to record distance and the heart rate it was done at in your Training peaks account. . Warm down with remaining time.
2 x 8 min @ Max effort; Cadence 90-100 rpm w/ 10 min Recovery between. Cool down 15 -30 minutes spinning easy
15min_Warm up -RPM 95-105 20min_TT -RPM 85-95 -PUSH AS HARD AS YOU CAN FOR THE DURATION OF RIDE 15min_Cool down -RPM 95-105 -Easy effort.
Warm up: 300 Drill set: 7 x 50 (fingertip drag) on :20 RBI Pull set: 4 x 200 on :15 RBI Kick set: 2 x 25 on :15 RBI Cool down: 100