140.6 IRONMAN Switzerland, 2019 (15 weeks) Starts in: Apr, 08

Average Weekly Training Hours 12:42
Training Load By Week
Average Weekly Training Hours 12:42
Training Load By Week

Here you can find specific training plans for your desired competition. In this plan, opting to leave your e-mail with us, our ironman certified coach will personally offer a completely free consultancy, and may even review the plan according to your competition.

Exclusive Training Plan for Ironman 70.3 Switzerland, 2019. There will be 15 weeks of training with the methodology of our Ironman Certified Coach Joel de Bem.

specif races

Maybe we will not get to sell 7.000 plans. For the simple fact that we treat each athlete as a unique. You will feel differentiated. You are not a number. You will be part of our legion. We are the link between your journey​​, towards your goal. We have athletes in more than 10 countries around the world.


commandos plans


We have training plans for any stage of your training. 


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The commandos methodology system has been thought for more than a decade. And now, after years of studies and experiments with our athletes around the world, we are offering this method that will enhance every physical capacity to the extreme, without compromising your body and much less your time.
For any questions about our service, get in touch directly with our coach.

Sample Day 1
0:10:00
BLOCK EXPLANATION

OBJETIVES FOR EACH BLOCK:

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

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 2
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

Sample Day 3
1:30:00
98.6TSS
Blk 1,SS03- THRESHOLD(FTP)

This training will serve to get the current condition of the athlete in terms of intensity. If you do not have a power meter, it should be based on your perception of effort according to the table we send to you.
If it is also necessary that you use your heart rate meter for that training.

Sample Day 3
0:35:00
48TSS
Hip Alingment

https://youtu.be/rWM1jAHZwu8

Sample Day 4
0:44:00
1950m
60TSS
Bl1W01/4,SS02a Power SETS

WU: Elastic routine first (10')
https://youtu.be/RgyNRSD0G50
4 x (25kick/25 catchup/25pull)
MS:
https://youtu.be/-3n2kymO83I
8x 50 as:
5''vertical kick +
4 power strokes
2 power single arm left
2 power single arm right
recovery final meters +
25m recovery
10 x 75 (12,5/12,5/50)
12,5 catchupdrill with paddles/
12,5 explosive pull / 50m easy without paddles
40''rec between sets
CD:
500m TI(total immersion stye)minimum effort
TT1950

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.