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

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


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

All plans by this Coach


30 Weeks

Typical Week

2 Run, 2 Bike, 2 Swim, 1 X-Train, 1 Strength

Longest Workout

1:20 hrs swim
6:30 hrs bike
3:45 hrs run

Plan Specs

triathlon ironman intermediate time goal multi day power based hr based pace based tss based strength

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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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Cycle Progression

When opting for intermediate training plans, the person should fit the profile of an athlete, who trains 3 to 4  times a week. This intermediate category, the focus will be on key training sessions. However, if you already have greater consistency and volume on your workouts, you can opt for our selection of advanced workouts by clicking here.

training plans available chart

volume graphics intermediate plans

With this plan, you will have 02 months of ELITE training 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).


Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:26
Training Load By Week
Average Weekly Training Hours: 09:26
Average Weekly Breakdown

Joel A. de Bem


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

Threshold - FTP

Sample Day 2

EF - Efficiency Factor 35'

WU reactive training 10'

Sample Day 2

Flexibility (Running)

Sample Day 3

#1 Resistance set - High cadence

WU: 10'easy spin
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 6

Endurance_90k #1

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

Sample Day 8

POWER Set- paddles

WU: elastic routine (10')

4 x (25 kick/25 catch up/25crawl)

This session should be done as follows:
3 x 100 :
50m (paddles) MAX effort +
25m crwl fast / 25m easy (without paddles)
40''rec between sets

3 x 100 :
50m (closed grip paddles) MAX effort +
25m crwl fast / 25m easy (without paddles)
40''rec between sets

3 x 100 :
50m (finger grip paddles) MAX effort +
25m crwl fast / 25m easy (without paddles)
40''rec between sets

3x 100:
2strokes right/2 strokes left (paddles/manoplas)
25m crwl fast / 25m easy (without paddles)
40''rec between sets

1000m easy snorkel

Sample Day 8

Crosstraining 1

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