Build Program IronMan 70.3 (15 weeks)

Average Weekly Training Hours 12:18
Training Load By Week
Average Weekly Training Hours 12:18
Training Load By Week
Sample Day 2
1:00:00
3000m
Extensive Endurance

200 WarmUp
6x 50m Drill P= 15"
800m swim alternate 100m Z1 / Z3 P= 30"
800m change stroke every 100m Z1 P= 30"
800m Pull Z1 P= 30"
100 CoolDown

Sample Day 2
1:00:00
Skills / Intensive Endurance

After a 15' WU do 15' of skills.
Then 5x 5' alternate Z1/ Z3
Run easily for another 5'

Sample Day 2
0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 3
1:00:00
2000m
Accels/Speed

200m Warm-Up
6x 50m (25m Drill, 25m swim) P= 15"
8-10x 50m (15m sprint, 25m swim) P= 15"
8-10x 50m swim Z4 P= 15"
200-400m (25m stroke change) zone1
100m Cool-Down

Sample Day 3
1:30:00
Extensive Endurance run

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

Sample Day 3
0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 4
1:00:00
2200m
Drills/Speed

200m Warm-Up
8x 50m (25m Drill, 25m swim) P= 15"
3x 100m (1. Z1, 2. -5", 3. -10") P= 15"/30"/60"
2x (3x 200m (1. Z1, 2. -10", 3. -20") P= 15"/30"/60"
100m Cool-Down

Hans Lammers
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