Ironman Certified Coach Joel de Bem. With athletes in more than 10 countries around the world.
All plans by this Coach30 Weeks
1 Custom, 4 Run, 4 X-Train, 3 Bike, 3 Swim, 1 Brick
1:13 hrs swim
6:30 hrs bike
3:45 hrs run
triathlon ironman intermediate advanced masters multi day power based pace based tss based
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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. 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.
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).
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.
WU reactive training 10'
https://youtu.be/HKerh1nrfxw
https://youtu.be/tm_dgPfO-Ew
WU: 10' bike spinning/ 3 sets running drills
https://youtu.be/tm_dgPfO-Ew
MS: 15 x 200m 10km/hr on treadmill
/1'spinning fast (indoor bike)
Cadence: each 5'', execute 15 steps (check sometimes)
TT- 0:55
MS: 1:00 Z2/3
every 10' -01 aceleration 500m
CD: not necessary
5 x 100m máx effort @ 1'recovery
WU: 10'on spin(roller)
MS: 35'to 45'easy run Z2
WU: not necessary
Always on small chain ring.
CD: not necessary