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IronMan 70.3® Build Program (15 weeks)

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

15 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.

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Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:10 hrs 2:15 hrs
5:43 hrs 3:30 hrs
0:57 hrs 0:30 hrs
2:17 hrs 1:15 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
3:10 hrs 2:15 hrs
5:43 hrs 3:30 hrs
0:57 hrs 0:30 hrs
2:17 hrs 1:15 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

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 1

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 1

0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 2

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 2

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 2

0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 3

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

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