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IronMan 70.3® Peak (3weeks)

Author

J.G. Lammers

All plans by this Coach

Length

3 Weeks

Plan Specs

triathlon half ironman beginner intermediate advanced masters hr based

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
2:40 hrs 1:30 hrs
0:50 hrs 0:30 hrs
5:06 hrs 3:30 hrs
1:40 hrs 1:10 hrs
—— ——
0:15 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
2:40 hrs 1:30 hrs
0:50 hrs 0:30 hrs
5:06 hrs 3:30 hrs
1:40 hrs 1:10 hrs
—— ——
0:15 hrs 0:45 hrs

Training Load By Week


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
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

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