IRONMAN TRAINING PROGRAM: WEEK 24

MONDAY

SKI / ERGO SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

12 x 5 MINS @ 80% on 7 MINS

10 MINS WARM DOWN EASY ENJOY

TUESDAY

BOARD SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

1:30 ON (FAST), 1:30 (EASY), 1:30 @ (FAST), 60 SECS (OFF) x 8

10 MINS WARM DOWN EASY ENJOY

STRENGTH:

CROSS FIT / STRENGTH TRAINING

WEDNESDAY

SKI / ERGO SESSION:

15 MINS WARM UP GOOD TEMPO WITH 3 X 60 SECS FAST

1:30 ON (FAST), 1:30 (EASY), 1:30 @ (FAST), 60 SECS (OFF) x 8

10 MINS WARM DOWN EASY ENJOY

RUN SESSION:

45 MINS (BUILD TO 80-90%)

THURSDAY

BOARD SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

4 MIN ON 6 MIN @80% (RESTRICTOR BAND) X 4

1 MIN @ 70%; 1 MIN @ FAST X 6

10 MINS WARM DOWN EASY ENJOY

STRENGTH:

CROSS FIT / STRENGTH TRAINING

FRIDAY

OFF

SATURDAY

SKI SESSION:

15 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

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

10 MINS WARM DOWN EASY ENJOY

BOARD SESSION:

10 MINS WARM UP GOOD TEMPO WITH 2 X 30 SECS FAST

1 MIN @ 70%, 1 MIN @ 80%, 1 MIN @ 90%

1.30 REST BETWEEN SETS X 8

WARM DOWN 20 MINS WAVE CATCHING

SUNDAY

OFF OR BOARD / SKI SET IF NOT DONE SATURDAY