IronMan 5150

Author

Hans Lammers

All plans by this Coach

Length

37 Weeks

Typical Week

1 Day Off, 3 Run, 2 Strength, 2 Swim, 2 Bike

Longest Workout

1:15 hrs swim
4:30 hrs bike
1:49 hrs run

Plan Specs

triathlon olympic beginner intermediate advanced masters hr based pace 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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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:04
Training Load By Week
Average Weekly Training Hours: 10:04
Average Weekly Breakdown

Hans Lammers

TRIathlon Coaching And Training Service

I offer the following services:
Package BASIC: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,95/ month)

Package PREMIUM: Personal training schedule, weekly evaluation by your coach, unlimited WhatsApp, email, telephone or live contact with your coach, (free) Training Peaks-account ($79,99 or €69,95 / month)

Back to Plan Details

Sample Day 1

0:45:00
30TSS
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarely in zone 1 and 2. Pretty form and quick cadence.

Sample Day 1

0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 2

0:45:00
1400m
Drills/Skills

200 ein,
3x (4x 50m Tue P= 15"") SP= 100m sauber Kr, 8x 50 (25KrSt, 25 locker beliebig) P= 15"",
400Kr GA1,
150 aus"

Sample Day 2

0:45:00
31.5TSS
Trainer Sprints 1

Sample Day 3

0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 3

0:45:00
30TSS
Run Skills/Drills

After a 15' WU do 15' of drills/skills. Run easily for another 15'

Sample Day 5

1:15:00
50TSS
Extensive Endurance

Bike primarely in the 1 and 2 zones on a rolling course with small grades up to 4%. Remain seated on the uphill portions to build greater strength while maintaining a comfortably high cadence.

IronMan 5150

$249.00 - Buy Now
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