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IronMan 5150®

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Hans Lammers

All plans by this Coach
No Ratings

Length

37 Weeks

Refund Policy

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.

Still have questions about this plan?
Includes Structured Workouts

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


Learn More about Structured Workouts.


Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:45 hrs 1:49 hrs
0:48 hrs 0:30 hrs
1:58 hrs 1:15 hrs
4:28 hrs 4:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
2:45 hrs 1:49 hrs
0:48 hrs 0:30 hrs
1:58 hrs 1:15 hrs
4:28 hrs 4:30 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

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)

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.

$249.00 - Buy Now