IRONMAN® 140.6® North American Championship, USA. Starts: Oct, 06 - 2019 (30 weeks)

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 13:38

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.


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.


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


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
2b.Efficiency Factor Session (EF)

WU reactive training 10'

Sample Day 2
Agility drills

Sample Day 2

WU: 10' bike spinning/ 3 sets running drills
MS: 15 x 200m 10km/hr on treadmill
/1'spinning fast (indoor bike)
Cadence: each 5'', execute 15 steps (check sometimes)
TT- 0:55

Sample Day 3
Blk2, Support session

MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary

Sample Day 4

5 x 100m máx effort @ 1'recovery

Sample Day 5
6.Support Session

WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2

Sample Day 6
Bl1W01, Endurance

WU: not necessary
Always on small chain ring.
CD: not necessary

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.