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Advanced level - 02 Cycles Progression : From 70.3® distance to an IRONMAN® 140.6®

Author

Ironman Certified Coach Joel de Bem. With athletes in more than 15 countries around the world.

All plans by this Coach

Length

30 Weeks

Plan Specs

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

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

02 Cycles Progression

From our advanced (05+days/week) 30-week training plan, each cycle (15 weeks) will progress in training volume. In this option, we have training plans for specific races. This way, the schedule will have a predefined starting date.


volume graphics advanced plans

ON THIS PLAN YOU GET 02 MONTHS OF ELITE CONSULTING, DIRECTLY FROM OUR COACH.


Coach assistance grid 30


At the end of our Coaches’ consulting, we will continue to answer all of your questions regarding your training. The weekly changes and coaches’ analysis of your evolution, however, will be limited.


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
3:59 hrs 3:45 hrs
3:11 hrs 1:20 hrs
5:15 hrs 6:30 hrs
0:41 hrs 0:35 hrs
0:26 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
3:59 hrs 3:45 hrs
3:11 hrs 1:20 hrs
5:15 hrs 6:30 hrs
0:41 hrs 0:35 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
1400m
50TSS
#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 500 m Z3 (pull buoy)

Sample Day 2

1:00:00
43.6TSS
Support #1

WU: not necessary
MS: endurance on small chain ring
01:00:00 Z2
CD: not necessary
TT- 1:00

Sample Day 3

0:45:00
57TSS
Tempo runs #1- 50's

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

0:15:00
17.5TSS
Flexibility (Running)

https://youtu.be/6qe18lyku34

Sample Day 4

1:12:40
50.1TSS
#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 8 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 5

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

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