IRONMAN Base Phase I+II (Exportable Power Based Bike Workouts)
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Overview:This Training Plan runs for a total of 10 weeks. This plan starts with an initial baseline testing week (4 days/week) followed by a 4 week base training (5 days/week) which follows another rest and test week to re-establish new fitness followed by an additional 4 weeks of base development plan that targets the following key components of the athlete’s physiology: Aerobic Efficiency, Skill Development, and Muscular Strength.
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Purchase of this plan includes:. Access to how to training videos, e-guide, both pdf and excel versions of the workout plans for easy printing and progress tracking.
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC. Anthony J Ross ATC, CSCS, M. Ed., Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach, and Colin Kalescky BS CPT bring you plans that incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Prior to using this plan, you should be injury free, able to exercise vigorously, and have the time available to be consistent.
Training for another race? Trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:29 hrs||1:11 hrs|
|2:53 hrs||1:20 hrs|
|4:41 hrs||2:40 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||3:29 hrs||1:11 hrs|
||2:53 hrs||1:20 hrs|
||4:41 hrs||2:40 hrs|
Training Load By Week
This plan works best with the following fitness devices: