IRONMAN TRAINING PROGRAM: WEEK 30

Updated: 7 days ago


SATURDAY

SKI SESSION:

1:30 on (90%), 1:30 off (80%), 1:30 on (90%) x 5


SUNDAY

BOARD SESSION:

10 x (2 x 2 MIN @ FAST 2 MIN @ 50%)


MONDAY

SKI / ERGO SESSION:

2 MIN @ 80%, 30 SECS @ 50%, 1 MIN @ FAST, 30 SECS @ 50% 2 MIN @ 90%, 1 MIN @ 50%, 30 SECS FAST X 8

(2 MIN REST BETWEEN EACH)


TUESDAY

BOARD SESSION:

8 X 3 MIN @ 70% ON 4 MIN

STRENGTH:

CROSS FIT / STRENGTH TRAINING


WEDNESDAY

SKI / ERGO SESSION:

4 MIN @ 70%, 4 MIN @ 80%, 4 MIN @ 90% X 6


RUN SESSION:

4 X 800M @ 90% (REST 4 MIN WALK BETWEEN EACH)


THURSDAY

BOARD SESSION:

4 X 6 MIN ON 7 MIN (1, 3 @ 80%, 2, 4 @ 90%), 1:00 MIN @ FAST, 45 SECS @ EASY X 4

STRENGTH:

CROSS FIT / STRENGTH TRAINING


FRIDAY

SKI / ERGO SESSION:

12 x 4 MIN ON 5 MIN (2, 4, 6, 8, 10, 12@ 90%, 1, 3, 5, 7, 9, 11 @ 80%)

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