30 weeks IM and half-IM plan: Cycle 1, weeks 1-4 (entry)
30 weeks IM and half-IM plan: Cycle 1, weeks 1-4 (entry)
Author
Tatjana BILL
Length
4 Weeks
Plan Description
This plan follows the proven successful "Spiral system" of reverse periodisation by the world´s most successful coach Brett Sutton. Follow it and reach you goals! Whether you are an Ironman or an Olympic distance triathlete, there is not much difference in preparation. This plan builds strong athletes, the strongest they can be and stronger than they think they can be.
This is the first 4 weeks of Block 1. But we are not starting from scratch. Getting to this phase means that you have completed at least the "quick start" training: 4 or more weeks of training after the transition period, have settled in a training routine and loaded your muscles with specific and unspecific training. This is an important condition since there is some intensity from Day 1 of training - because it is reverse periodization. Meaning that intensity and power endurance are in focus in the first 20 weeks of training, with volume increasing gradually to reach its peak several weeks before your priority A race. So it is a progressive intensity fire! The training load progression is very gentle to avoid injury at any cost - but your form progression will be fast!
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Swim
x4
|
03:11:00 | 01:00:00 |
Bike
x2
|
03:29:00 | 02:30:00 |
Run
x2
|
02:56:00 | 01:30:00 |
Brick
x1
|
03:17:00 | 03:30:00 |
Strength
x1
|
00:20:00 | 00:20:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:11:00 | 01:00:00 | |
|
03:29:00 | 02:30:00 | |
|
02:56:00 | 01:30:00 | |
|
03:17:00 | 03:30:00 | |
|
00:20:00 | 00:20:00 |
Training Load By Week
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- Track your performance with robust data tracking and detailed graphs.
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- Track your weight, sleep, hours, fatigue and stress while you train.
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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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