140.6 IRONMAN 30 WEEKS (FULL PLAN)

Average Weekly Training Hours 09:26
Training Load By Week
Average Weekly Training Hours 09:26
Training Load By Week

Our specialty is the training of executives with limited time for training, but who find in sport their valve of escape. And in this way, they can give all their dedication and consistency necessary to achieve great performance.

We offer COUPONS 25% discount on this plan.

Send us an email to receive the discount code. Limited offer.

In total, there are 103 fully structured training sessions, so you have full control on your watch.

Unlike the conventional training plans of the TrainingPeaks platform in which you purchase the training plan and stand alone by yourself ...

Our training plans sold through this platform are also accompanied by our Ironcoach, which can change as sessions according to your needs.

A planning proposal in which volume, as well as a training intensity, follow a sort of discipline discipline (swimming, cycling and running) will take the body, an absorbent each of the different stimuli to each block of that system.

This methodology of a system in blocks with duration of 15 weeks, has a signature of our Ironcoach.

Through this innovative system for triathlon, the triathlete, is a much larger amount of quality and quantity of training.


For more information:
http://ironmancertifiedcoach.com/

Sample Day 1
0:48:00
74.7TSS
CROSS-W01,Stabilization-SS01

MS:
https://youtu.be/mlEAwp4hHt8
Pre exhaustion: FIRE HIDRANT
Followed by: SUPER SET
ISOMETRIC: 60''
EXECUTION: 15 X
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 1:00

Sample Day 2
1:12:40
51.6TSS
B-Bl1W01/4,SS01- Endurance high cadence

WU: 10'easy spin
MS:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(execute 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 3
0:36:00
56TSS
CROSS-W01,Stabilization-SS02

MS:
https://youtu.be/kl14l4obLHA
Pre exhaustion: SHOULDER MOBILITY
Followed by: SUPER SET
ISOMETRIC: 30''
ISOMETRIC: 30''
STRETCHING: 45''
EXECUTE 4 GROUPS
SEE VIDEO:
TT- 0:40

Sample Day 4
1:00:00
40TSS
B-Bl1W01,SS03- supported session

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 5
0:55:00
55TSS
S-Bl1W01/2/3/4/5/6,SS02- Support Session

WU: Elastic routine first (10')
MS: 45' CONTINUOS EASY EFFORT
TT- 0:55

Sample Day 5
0:55:00
55TSS
BLK1-S1,SS4-INDOOR-TREADMILL

WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr/1'spinning fast
Cadence: each 5'', execute 15 steps
TT- 0:55

Sample Day 6
3:00:00
120TSS
B-Bl1W01,SS02- Small chain ring

WU: not necessary
03:00:00 maintain high cadence
Always on small chain ring.
CD: not necessary
TT- 3:00

Joel A. de Bem Junior
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Commandos Legion

Team commandos is an extremely personalized tracking online training which prioritizes the details of each athlete as if it were the only one.