ELITE- 140.6 IRONMAN BRAZIL 2019- 30 weeks Training Plan- Sessions 100% Exportable to Garmin

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.

All plans by this Coach

Length

30 Weeks

Typical Week

3 Bike, 2 Swim, 2 Run, 4 X-Train, 1 Custom, 1 Brick

Longest Workout

0:59 hrs swim
6:30 hrs bike
3:45 hrs run

Plan Specs

triathlon ironman intermediate advanced masters pace based tss based

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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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.


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And for those looking for the fastest test of all Ironman, it could not be in a better setting. Brazil offers the perfect conditions to generate your personal record in the race.


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  • Well, here you will definitely be monitored at each step;

  • We will be 24 hours connected to your need;

  • Weekly changes, reviews of all your training sessions;

  • Calendar changes according to your social life;

  • Analysis of all metrics;

  • Creation of personalized educational videos;

  • Modifications in your training plan for specific races.

    Recurrent option:


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    U$ 125,00

    Option for recurring monthly payment by paypal. That payment must be made by our site.

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    After opting for the elite version, please contact us so that our coach can speak with you about your plans immediately.

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  • Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 11:58
    Training Load By Week
    Average Weekly Training Hours: 11:58
    Average Weekly Breakdown

    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.

    Back to Plan Details

    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

    ELITE- 140.6 IRONMAN BRAZIL 2019- 30 weeks Training Plan- Sessions 100% Exportable to Garmin

    $725.00 - Buy Now
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