IronMan 70.3 Peak (3weeks)

Author

J.G. Lammers

All plans by this Coach

Length

3 Weeks

Typical Week

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

Longest Workout

1:10 hrs swim
3:30 hrs bike
1:30 hrs run

Plan Specs

triathlon half ironman

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:31
Training Load By Week
Average Weekly Training Hours: 10:31
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
Run_M2_Cruise Intervals

Warmup for about 2km in the 1zone first. Add some runnining drills.
Then on a mostly flat course, complete 2 work interval that are 12 minutes duration. Build to the 4 and 5a zones on each workinterval. Recover for 2 to 3 minutes in the 1zone after each. Maintain a proud posture and quick cadence. 
Cooldown for the remainder of th time in the 1zone.

Sample Day 1

0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 2

2:00:00
Bike_ME3 Hill Cruise Intervals

After a 20 minutes warm up, on a relatively flat course, complete 3 work intervals that are 8 minutes duration. The work intervals are done on a long, low grade hill (2 to 4%) or into a strong head wind. Build to the 4 and 5a zones on each interval. Recovery should be in 1 or 2 zone. Stay relaxed, aerodynamic and closely listen to your breathing. Bike in 1zone for the remainder of the time.

Sample Day 2

0:10:00
Extensive Endurance run

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

Sample Day 3

1:15:00
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 4

1:10:00
2700m
Drills/Speed

200m Warm-Up
6-8x 50m (25m Drill, 25m swim) P= 15"
200-300 swim (50m 1-Arm/50m normal)
2x 50m (25accels) P= 30"
8-16x 25 sprint P= 30"
400 swim (50 Z1/50 Z3) P= 20"
5-8x 100m swim Z2 P= 20"
100m Cool-Down

Sample Day 4

0:30:00
Core Stability

15' CS + 15' stretching

IronMan 70.3 Peak (3weeks)

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