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FULL CYCLE Progression (Advanced): From Sprint distance to an IRONMAN 140.6®

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 18 countries around the world.

All plans by this Coach
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Length

60 Weeks

Plan Specs

triathlon ironman advanced time goal multi day power based hr based pace based tss based

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Plan Description


04 Cycles Progression - Full Cycle

If you decided on this plan, congratulations.
You are already distinguished by your long term planning.
This progression contains 4 cycles of our methodology. The early stage has the triathlon volume at sprint distance, passing the Olympic, followed by the 70.3 distance to the last 15 weeks cycle of the 140.6 distance.

It's the smartest, most gradual way to elevate your fitness without the slightest risk of injury or overtraining.


60-weeks-progression-graph



coach assistance grid 60 weeks



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.


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).



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
3:09 hrs 3:45 hrs
4:24 hrs 6:30 hrs
2:41 hrs 1:20 hrs
0:45 hrs 0:35 hrs
0:26 hrs 1:30 hrs
0:26 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:09 hrs 3:45 hrs
4:24 hrs 6:30 hrs
2:41 hrs 1:20 hrs
0:45 hrs 0:35 hrs
0:26 hrs 1:30 hrs
0:26 hrs 0:40 hrs

Training Load By Week


Joel A. de Bem

Commandos

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.

Sample Day 1

0:20:00
26.6TSS
EF - Efficiency Factor 20'

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

Sample Day 2

0:35:00
1150m
45TSS
#1-USRPT- 25's progression rec 4x

WU:

400m: (3x50;2x75;1x100) Z3 @30''rec

MS:
5 x (4 x 25m) Z5a @rec 05''/10''/15'' between each 25's
rec( STOP) 1'minute between sets

Recovery 250 m Z3 (pull buoy)

Sample Day 2

0:30:00
21.8TSS
Support #1

WU: not necessary
MS: endurance on small chain ring
CD: not necessary

Sample Day 3

0:25:00
28.8TSS
Tempo runs #1- 50's_10k

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 4

0:59:30
41.5TSS
#1 Resistance set - High cadence

WU: 10'easy spin
MS:
5''>120rpm@2' rec(90rpm)
10''>120rpm@2' rec(90rpm)
20''>120rpm@2' rec(90rpm)
(execute 6 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 5

0:50:00
1900m
70TSS
Threshold - FTP

Sample Day 6

0:35:00
47.2TSS
EF - Efficiency Factor 35'

WU reactive training 10'
https://youtu.be/HKerh1nrfxw

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