Stay Strong, Complete 140.6

Author

Sean Spire

All plans by this Coach

Length

30 Weeks

Typical Week

4 Strength, 1 Swim, 3 Bike, 2 Run

Longest Workout

0:50 hrs swim
5:00 hrs bike

Plan Specs

triathlon ironman intermediate time goal strength

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Summary

Become a 140.6 finisher while maintaining your strength levels, reducing your risk or injury, and looking ripped in your finishers pictures.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:10
Training Load By Week
Average Weekly Training Hours: 07:10
Average Weekly Breakdown

Sean Spire

Aspire Sports Lab

Hey Everyone!

I am a Strength & Conditioning Coach out of South FL helping endurance athletes of all disciplines. Let me help you finish your next Triathlon, Running Race, Obstacle Course Race, or Cycling Event with a PR and stronger than ever. I help athlete's of all levels - from beginners looking to finish their first 5k to Spartan Race Champions.

Back to Plan Details

Sample Day 1

1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 2

1372m
Pool Swim

300 yd warmup
6x50 yd on :15 seconds rest, 60% effort
6x100 yd on :20 seconds rest, IM Pace
300 yd cool down

Sample Day 2

0:20:00
Indoor Trainer intervals

5 minute warmup/10 minutes @ 3 on/2 off/5 minute cool down

Sample Day 3

1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 3

2mi
Interval Run

5 minute warmup then perform 3 minutes on/2 minutes off for the remainder of run.

Sample Day 4

1:00:00
CrossFit

CrossFit at Aspire Sports Lab

Sample Day 4

0:20:00
Indoor Trainer Recovery

20 minutes easy ride

Stay Strong, Complete 140.6

$19.99 - Buy Now