IRONMAN TRAINING PROGRAM: WEEK 40

Updated: Aug 29



MONDAY

SKI / KAYAK SESSION AM:

45 MINS @ 80% (RESTRICTOR BAND)

SESSION DURATION: 45 MINS



TUESDAY

BOARD SESSION AM:

10 MINS WARM UP GOOD TEMPO

8 X 3 MIN @ 90% / 80% / FAST ON 5 MIN

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 60 MINS


SKI / KAYAK SESSION PM:

10 MINS WARM UP GOOD TEMPO WITH 2 X 60 SECS FAST

4 MIN @80% ON 5 MIN X 4

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

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 66 MINS


STRENGTH:

CROSS FIT / STRENGTH TRAINING



WEDNESDAY

SKI SESSION AM:

10 MINS WARM UP GOOD TEMPO

10 X 4 MIN (2 MIN@ RACE, 2 MIN@ 50%)

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 60 MINS


RUN SESSION PM:

10 MINS WARM UP GOOD TEMPO

5 X 1000M (5 MINS) @ 90% (REST 3 MIN BETWEEN EACH)

SESSION DURATION: 50 MINS



THURSDAY

IRONMAN SESSION (BROKEN IRONS) AM:

BOARD X 4 / SWIM X 4 / SKI X 4 ROTATIONS (2 MIN REST BETWEEN EACH)

SESSION DURATION: 60 MINS


SKI / KAYAK SESSION PM:

10 MINS WARM UP GOOD TEMPO

3 MIN @ 80%, 3 MIN @ 90%, 3 MIN @ 80%, 3 MIN RACE ON 15 MIN X 4

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 80 MINS


STRENGTH:

CROSS FIT / STRENGTH TRAINING



FRIDAY

OFF



SATURDAY

SKI SESSION:

10 MINS WARM UP GOOD TEMPO

8 x 5 MIN ON 6 MIN @ 80% LAST MIN FAST

10 MINS WARM DOWN EASY ENJOY

SESSION DURATION: 70 MINS


BOARD SESSION:

10 MINS WARM UP GOOD TEMPO

2 MIN @ 80%, 2 MIN EASY X 5 (2 MIN REST)

90 SECS @ 90%, 90 SECS EASY X 5 (2 MIN REST)

1 MIN @ FAST, 1 MIN EASY X 5 (2 MIN REST)

10 MINS WARM DOWN WAVE CATCHING

SESSION DURATION: 65 MINS


IRONMAN SESSION:

BOARD / SWIM / SKI ROTATIONS (15 MIN) X 3

SESSION DURATION: 45 MINS



SUNDAY

OFF or 45 MIN SKI / BOARD WAVE CATCHING




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