4 week Ironman Maryland Aerobic Base Program
Author: IREP ATHLETICS
Length: 4 Weeks
Tags: triathlon, ironman
Typical Week: 4 Swim, 4 Bike, 4 Run
Longest Workout:
1:04 hrs swim
2:35 hrs bike
1:20 hrs run
Author: IREP ATHLETICS
Length: 4 Weeks
Tags: triathlon, ironman
Typical Week: 4 Swim, 4 Bike, 4 Run
Longest Workout:
1:04 hrs swim
2:35 hrs bike
1:20 hrs run
4 week Ironman Maryland Aerobic Base Program
This is one of the IREP ATHLETICS Classic Plans - With changing technology and resources are current most up to date plans can be viewed at www.TheTrainingPlanSource.com
***It is always recommended to see your physician before starting a new exercise program***
Designed by the Certified Athletic Trainers, Strength Specialists, and IRONMAN Certified Coaches at The Training Plan Source Powered by IREP Athletics LLC, Anthony J Ross ATC, CSCS, M. Ed. IRONMAN Certified Coach and Scott Proscia BS ATC, M. Ed., IRONMAN Certified Coach plans incorporate over 25+ years of combined education and experience designed to help YOU achieve your personal fitness goals and Respond Evolve Perform.
For more information about this plan :
Questions? Please visit TheTrainingPlanSource.com or for performance and endurance questions email Coach Scott at: Scott@irepathletics.com and for Injury Management, Weight Loss, and Strength questions email Coach Anthony at: Anthony@irepathletics.com
Training for another race, trying to improve strength, lose weight, or dealing with a nagging injury? Visit thetrainingplansource.com for all of your training and fitness needs.
Warm Up : 500 as 2 x 100 Free/75 Breast/50 back/25 kick
900 -9 x 100 as (CSS +15, CSS +5, CSS) as (touch and go, 10 s rest, 5 sec rest)* j
200- 2 x 100 IM (no time goal)
400- 8 x 50 drill
2 each of
kick on side one arm extended
1 arm swim R
1 arm swim L
Fist
This is a chance to break out the mountain bike or cross bike if you have it and hit the trails. There is no structure just have fun. If on your tribike practice mounts, U turns, zig zags, bunny hops etc... Cap at the top of Z1
5 x 1200 on the track or flat course
30 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ 90/100/110/120 rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2 2 x (4mins/3mins/2mins/1mins @ standing 40-60rpm/seated normal/Big gear seated 40-60/110+ rpm) - keep in zone 2 adjust gearing accordingly 10 mins easy Z1-Z2
600 Buoy/Paddles/Band 4 x 150 @ CSS pace +5 seconds 500 Buoy/Paddles/Band 4 x 125@ CSS pace +5 seconds 400 Buoy/Paddles/Band 4 x 100@ CSS pace +5 seconds
400 WU -200 free / 100 Kick / 100 Non-Free
Mainset: all on 20 seconds rest
400 Pull Band Buoy Pads@CSS +15
50 Band only
300 Pull Band Buoy Pads@CSS +10
50 Band only
200 Pull Band Buoy Pads @CSS+5
50 Band only
100 Pull Band Buoy Pads @ CSS
50 Band only
300- 6 x 50 drill
100 - easy cooldown choice
10 minutes dynmaic mobility / drill work
50 minutes with cap at Z1 +5bpm HR
walk steep sections and as needed to keep HR in Rx zone
This is scheduled as an off road run. A gnarly mountain bike trail or packed trail with terrain changes is ideal. This is a strength run with the added bonus of helping with run mechanics. If you do not have access to a trail I want anything but pavement/concrete. You can simply run in grass.
What is the training plan source?
The Training Plan Source is a one stop shop for the Do It Yourself endurance athlete.
Our training plans are made by Expert Coaches at IREP Athletics. Our coaches have athletic and competitive experience as well as Masters and Bachelor’s degrees in exercise science, sports medicine, and engineering giving us a unique advantage in writing world class training plans by providing educational platforms for YOU to Respond, Evolve, Perform at the highest level.