Ironman Lake Placid - Intermediate

Average Weekly Training Hours 07:01
Training Load By Week
Average Weekly Training Hours 07:01
Training Load By Week

This is an INTERMEDIATE training plan for Ironman Lake Placid.

Sample Day 1
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 3
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 5
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 8
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 10
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 12
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

Sample Day 15
1:00:00
FULL-BODY STRENGTH TRAINING

Upper body, lower body and core. 2-3 sets, 10 repetitions. The basics: Chest press, back rows, lunges, squats, leg press, planks, back extensions, etc. Focus is on eliminating weak links and building a balanced, strong base of strength for the training to come.

TOM HOLLAND
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TEAMHOLLAND LLC

Triathlon, Running, Strength & Conditioning, Weight Loss

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