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02 Cycles Progression (Advanced): From Sprint to an Olympic distance.


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

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30 Weeks

Plan Specs

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

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Plan Description

Cycle Progression

By acquiring advanced training plans according to the cycle progressions proposed by our methodology, the athlete can plan their evolution at their best convenience.
Each cycle has a duration of 15 weeks, therefore:

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Coach assistance grid 30

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).


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:17 hrs 1:27 hrs
2:13 hrs 1:10 hrs
3:28 hrs 2:30 hrs
0:48 hrs 0:35 hrs
0:31 hrs 0:50 hrs
0:26 hrs 0:40 hrs
Workouts Per Week Weekly Average Longest Workout
2:17 hrs 1:27 hrs
2:13 hrs 1:10 hrs
3:28 hrs 2:30 hrs
0:48 hrs 0:35 hrs
0:31 hrs 0:50 hrs
0:26 hrs 0:40 hrs

Training Load By Week

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

EF - Efficiency Factor 20'

WU reactive training 10'

Sample Day 2

#1-USRPT- 25's progression rec 4x


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

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

Support #1

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

Sample Day 3

Tempo runs #1- 50's_10k

Warm up:

It is essential that these exercises precede the training.

Reactive Training:
Running Efficiency

Sample Day 4

#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 6 x this acelerations)
CD: 10'big gear easy
TT- 1:10

Sample Day 5

Threshold - FTP

Sample Day 6

EF - Efficiency Factor 35'

WU reactive training 10'

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