6 trainings to compete in IRONMAN
We collect some of the best workouts for IRONMAN that will help you get out of the routine
Training for an Ironman can sometimes be rather monotonous, so we leave you some sessions that have published the 220triathlon website that will help you get out of the routine and prepare the test with quality training.
Nomenclature used
PE = stress perception scale 1-10
Example @ PE 6-8, executes a stress perception between 6 and 8.
SPEED TRAINING SWIMMING
Distance: 2.400 meters
Kit: Pull Boy
Heating: 200 meters in various styles
Main block
- 150m technique
- 150m breathing each 3 stroke
- 4 x 200m @ PE * 8, 20 rest ''
- 4 x 150m @ PE 8-9, 15 rest ''
- 4 x 100m @ PE 9, rest 10 ''
Back to the calm
- 100m to various styles
TRAINING RITMO COMPETITION SWIMMING
Distance: 2.500 meters
Heating: 200 meters in various styles
Main block
- 150m technique
- 150m breathing each 4-5 strokes
- 2 x 800m @ PE 6-8, rest 40 '' (Complete the first 200 meters with Pull Boy and increase the speed in the last 100 meters)
- 6 x 50m @ PE 9, rest 10 ''
Back to the calm
- 100m with various styles
TRAINING WITH INTERVALS FOR CYCLING
Duration 75 minutes
Material: Roller
Heating: 5-10 minutes incremental
Main block
- 2 x [12min @ PE 8 Competition Rhythm; 3min @ PE 6]
- 6 x [2min @ PE 8-9 increases cadence 10rpm; 1min @ PE 9 standing; 2mins @ PE 6]
Back to the calm
- 5 Easy minutes
TRAINING CYCLING AT RHYTHM COMPETITION
Distance: 90-100 km
Ruta : Look for a circuit similar to that of the competition
Heating: 5 km
Main block
- 80-90km including:
- 3 x 15km an 10% faster than the pace of competition
Cooling
- 5 easy km
TRAINING WITH INTERVALS RACE ON FOOT
Distance: 11 km
Heating: 1 km incremental, finishing with sprint
Main block
- 8-10 x 1km @ PE 8-9 at a pace 30 '' faster per km than the competition; 45 '' recovery
Back to the calm
- Easy 500m
TRAINING CARRERA RITMO COMPETITION
Distance: 16 km
Heating: 1 km incremental, finishing with sprint
Main block
- 14-15 km including: 3 x 3 km a 10% faster than the pace of a medium distance test.
Back to the calm
- Easy 500m
Photo: Ironman.com
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