ELITE- 140.6 IRONMAN, 30 weeks Training Plan- Sessions 100% Exportable to Garmin

Sample Day 1
0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

http://ironmancertifiedcoach.com/portfolio/block-system/

Sample Day 1
1:30:00
124.7TSS
BIKE threshold

1hour MAX effort

Sample Day 2
0:44:00
2400m
60TSS
Bl1W01/03/05,SS01a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
250 pull + 50 kick + 4 x 25 fist drill @ 30'' rest
MS:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) take a dive, come up and breakout 4 strokes
10 x 25m (each 25 = 3or 4 breakouts )
30''rest between sets
b) 2 x 200 easy
c) 10x 75 as: 3 x (12,5''max/stop/12,5''max/stop)
5'' on stop(floating) no walls pushs
1'rest between sets (75m)
CD:
100 catch up drill light + 500m easy
TT=2400

Sample Day 2
0:54:19
80TSS
Bl1W01,SS01-1km Fartlek intervals

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
https://youtu.be/HKerh1nrfxw
MS: 1000m Fartlek intervals
6 x100Z3/200rec/100Z3/200rec/100Z3/200rec/100Z3
Focus on recovery (must maintain same cadence)
CD: 10'easy jog
TT- 0:50

Sample Day 3
1:12:40
45.1TSS
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
0:15:00
7.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 4
0:55:40
82TSS
BLK1-S1/4,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

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.