IronMan 70.3 Build Program (15 weeks)

Author

Hans Lammers

All plans by this Coach

Length

15 Weeks

Typical Week

1 Day Off, 2 Swim, 3 Run, 2 Strength, 2 Bike

Longest Workout

1:15 hrs swim
3:30 hrs bike
2:15 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced hr based

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 12:18
Training Load By Week
Average Weekly Training Hours: 12:18
Average Weekly Breakdown

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)

Back to Plan Details

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

IronMan 70.3 Build Program (15 weeks)

$100.00 - Buy Now