BLOCK 03, IRONMAN® 140.6® Training plan based on TSS levels

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 10:00


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.

OUR METHODOLOGY

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. You can access more information about our methodology through our ultimate guide provided by our IRONMAN certified coach Joel de Bem.


macrocycle


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.We also have several options of training plans for any stage of your training.

training plans

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Do you want to learn more about how we take the best data from your training?


pmc chart


YOUR CHANCE IS HERE. By choosing one of our training plans, you can click here to connect your Training Peaks account with ours. And you will be able to receive a complete analysis of your conditioning directly with our Ironman Certified Coach.

For any questions about our service, get in touch directly with our coach.

IRONMAN®, IRONMAN 70.3® and IRONMAN Triathlon® are registered trademarks of World Triathlon Corporation (WTC).

Sample Day 1
0:10:00
Commandos Methodology System EXPLANATION

OBJETIVES FOR EACH BLOCK:

https://imcertifiedcoach.com/commandos-methodology-system/

Sample Day 1
9.2mi
115TSS
Bl3W11, decrease interval

WU: (15'on bike trainer 90-95rpm) best choice, or:
3200 build Z2/Z3
MS: 1 x 2000/1600/1200/800/400/200 @400rec
recovery not to slow
Same pace on every interval (focus on cadence)
CD: 10'easy jog

Sample Day 2
0:55:00
2150m
55TSS
Bl3W11/13, variable pace

WU: Build effort on each rep.
50 swim, 50 kick, 50 swim, 50 kick, 50 swim.
MS:
3 x (150easy/50hard)@1'rec
4 x (50easy/50hard/50easy)@30''rec
6 x (50easy/50hard)@30''rec
CD: 100 kick easy
TT 2150

Sample Day 2
1:30:00
148TSS
400's-W11,21k

Warm up:


It is essential that these exercises precede the training.

Reactive Training:
https://youtu.be/HKerh1nrfxw
Running Efficiency
https://youtu.be/tm_dgPfO-Ew

Sample Day 3
1:28:00
96TSS
Bl3W11, decreasing time

WU: 15'build zone 1 to 3/5'Z1 easy
MS: decreasing time
08'/06'/04'/02'/01'/@2'rec between)
efforts on Z4 FTP; big gear easy effort on rec
execute 2 x
efforts +90rpm cadence
CD: 10'cooldown
TT: 1:25

Sample Day 4
0:45:00
1750m
45TSS
Bl3W11/13, Resistance strenght

WU:
400 easy as:
50 hand drag/50 pull
MS:
Muscle Up (MU + intervals)
8MU+25/6MU+50/4MU+75/2MU+100
Link : https://www.youtube.com/watch?v=oTjfvtyB4BY&t=12s

execute 5 SETS @2'rest between set
CD: 100 kick easy
TT1750

Sample Day 4
0:15:00
7.5TSS
Flexibility (swim)

https://youtu.be/gr1t0rpNXHc

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.