WoodyIRONMAN 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