16 weeks IM (TRAINING SMART SYSTEM) INTERMEDIATE LEVEL

Author

Cesar Hernandez Lloret

All plans by this Coach

Length

16 Weeks

Typical Week

3 Swim, 3 Run, 1 Day Off, 2 Bike

Longest Workout

1:15 hrs swim
5:00 hrs bike
1:40 hrs run

Plan Specs

triathlon ironman intermediate masters time goal multi day pace based

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Summary

TRAINING SMART SYSTEM, for those who have a limited time to train but wants to achieve their maximum potential


The volumes are determined for a medium / advanced level, with a good background in run and cycling.

The physical requirements for this plan are

-Swim 1500m non stop in a fluid way
-To know how to swim in a fluid way at least 2 of the 4 swimming styles.
-Ability to perform more than 3h of bike continuously.
-Run more than 1h30´ continuously at a 5'10"/ km pace or less.


What do you need??:

-Access to a gym with guided machines and free weights.
-Elliptical and treadmill.
-Turbo trainer / indoor bicycle
-Pool (25m or 50m)


IMPORTANT: WITH THIS PLAN YO CAN CONTACT WITH ME WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:23
Training Load By Week
Average Weekly Training Hours: 09:23
Average Weekly Breakdown

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)

Back to Plan Details

Sample Day 1

0:50:00
2400m
EASY SWIM

-600 (75freestyle/25backstroke)
-4x25 rec15"kick easy
-300 pull-buoy easy
-400 FST (25 less number of strokes/ 75 easy)
-4x25 rec15"kick easy
-6x100 easy 20"rec BREATHING EVERY 3 STROKES
-300 cool down (50back/50free)

Sample Day 1

0:35:00
4.35mi

-EASY JOG IN AEROBIC ZONE

Sample Day 2

0:50:00
2500m
2500 TECH

-900 (100 FREE / 50BACKSTR)
-8x50 (25 FIST/25 SWIM) R15"
-8x50 (25BUILD/25EASY) R20"
-3x200 (50KICK/150EASY SWIM) R30"
-200(25BREAKSTROKE/25 FREESTYLE)

Sample Day 2

0:35:00
4.35mi
ELLIPTICAL+RUN

25´ EASY ELLIPTICAL, FOLLOWED BY AN EASY 10´RUN

Sample Day 4

0:50:00
6.21mi
PROGRESSIVE RUN

-50´ PROGRESSIVE LONG RUN UP TO 45´ (ALL IN AEROBIC ZONE)

-LAST 5´ VERY EASY

Sample Day 5

2800m

-800 (300FREEST./50BACK/50BREAKSTR.)
-4x100 R20" EASY (50BACK/25FREE)
-8x75 R20" BREATH EVERY "x" STROKES (1º 3/2º 4/ 3º5/ 4º 6) EASY PACE & LONG STROKE
-800 FINS (50KICK/150FREE BREATH EVERY3)
-200 EASY

Sample Day 6

2:00:00
35.42mi
EASY BIKE

-2h easy bike, flat route & high cadence

16 weeks IM (TRAINING SMART SYSTEM) INTERMEDIATE LEVEL

$59.95 - Buy Now