IRONMAN TRAINING PROGRAM: WEEK 41

Updated: 3 days ago


SATURDAY

SKI SESSION:

30 MINS TEMPO @70/80% INTO WIND RACE BACK

BOARD SESSION:

3 x 2 MIN @90% on 4 MIN

3 x 1 MIN @90% on 2 MIN

3 x 30 SECS @90% on 1 MIN

3 x 2 MIN @ 100% on 5 MIN

3 x 1 MIN @ 100% on 3 MIN

3 x 30 SECS @ 100% on 2 MIN

IRONMAN / GOLDEN NIPPER ROTATIONS:

RELAYS 100%


SUNDAY

SKI SESSION:

60 MIN OF WAVE CATCHING & STARTS X 10 STROKES AT 80%


MONDAY

BOARD SESSION:

5 X 60 SECS EASY PADDLE BACKS @ RACE

EASY W/U & W/D


TUESDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 4 X 30 SECS FAST

4 MIN @80% ON 5 MIN X 4

30 SECS FAST ON 3 MIN, 60 SECS FAST ON 4 MIN X 4

4 MIN @80% ON 5 MIN X 4

10 MINS WARM DOWN EASY ENJOY


WEDNESDAY

AM: IRON ROTATIONS

M SHAPED COURSE SKI, BOARD, SWIM

4 X 15 MINS (80%, 90%, 100%) ON 20 MINS

PM: RUNNING SESSION

2 X 300m @ 80%, 100 EASY

2 X 300m @ 85%, 100 EASY

2 X 200m @ 90%, 200 EASY

ALL ON FIVE MINS


THURSDAY

BOARD SESSION:

4 MIN @80% ON 5 MIN X 4

30 SECS FAST ON 3 MIN, 60 SECS FAST ON 4 MIN X 4

4 MIN @80% ON 5 MIN X 4


FRIDAY

OFF

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