IRONMAN TRAINING PROGRAM: WEEK 44

Updated: Aug 28


SATURDAY

SKI SESSION:

5 MIN @ 70% INTO WIND RACE BACK TO HARBOUR ENTRANCE X 5

BOARD SESSION:

3 MIN @ 70% INTO WIND RACE BACK TO HARBOUR ENTRANCE X 7

IRONMAN TRAINING:

IRONMAN: BOARD / SWIM / SKI ROTATIONS (BROKEN IRONS) 2 MIN REST BETWEEN EACH LEG X 3 (9 SEPARATE EFFORTS)

GOLDEN NIPPER: BOARD / SWIM ROTATIONS (BROKEN) 2 MIN REST BETWEEN EACH LEG X 8 (8 SEPARATE EFFORTS)


SUNDAY

45 MINS EASY @ 70% (TECHNIQUE RECOVERY) CHOICE BOARD /SKI


MONDAY

BOARD SESSION:

10 MIN W/U

1 MIN 90%, 1 MIN OFF / EASY

2 MIN 100%, 3 MIN OFF / EASY

1 MIN 90%, 1 MIN OFF / EASY

1 MIN 100%, 1 MIN OFF / EASY

X 4 (2 MINS REST BETWEEN EACH SET)


TUESDAY

SKI SESSION:

5 X 3 MIN ON 5 MIN (1 MIN RACE, 1 MIN @ 80%, 1 MIN RACE)

3 X 6 MIN ON 8 MIN (2 MIN RACE, 2 MIN @80%, 2 MIN RACE)

STRENGTH:

CROSS FIT / STRENGTH TRAINING


WEDNESDAY

AM: IRONMAN ROTATIONS

SWIM / BOARD / SKI

M SHAPED COURSE X 15 MIN X 3 ON 20 MINS

RUN SESSION:

8 K (BROKEN INTO 1K FAST, 1K EASY)


THURSDAY

SKI SESSION:

10 X 2:30 ON 5 MIN (EVEN @ 100%, ODD @ 90%)

STRENGTH:

CROSS FIT / STRENGTH TRAINING


FRIDAY

OFF

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