Six-Month Training Program - 코비 훈련

Originally from: IRONMAN 101: A Six-Month Training Plan
- Kobe Bryant Begins Intense Six-Month Training Program
- 6개월 집중 강화 훈련에 돌입한 코비 브라이언트

Six months out
Aim for five key sessions each week.
• Monday – 1 hour swim
• Tuesday – 1 hour cycle
• Wednesday - DAY OFF
• Thursday – 45 to 60 min. run
• Friday – 1 hour swim
• Saturday – 60 min. run
• Sunday – 2 to 3 hour cycle

Five months out
Gradually increase the time spent on each discipline in the schedule above by roughly 10 percent each week.

At the end of the first two months, I suggest taking a week’s break before ramping up your training with a 16-week IRONMAN-specific schedule. You can also use this time to address any technical issues.

Four months out
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 1.5 hour cycle/1 hour run
• Friday – 1 hour swim
• Saturday – 3 to 4 hour cycle/15 min. run off the bike
• Sunday – 40 min. ocean swim/ 1.5 hour run

You should increase the cycle and run times by 10 percent (on average) each week throughout the month, allowing one week to be slightly less as a recovery week.

Three months out
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/70 min. run
• Wednesday – 1 hour swim increasing distance at session
• Thursday – 2 hour cycle
• Friday – 1 hour swim
• Saturday – 4 to 5 hour cycle/20 min run off the bike
• Sunday – 45 min ocean swim/1.45 run

Two months out
If possible, include an Olympic or half-distance race about six to eight weeks before your IRONMAN.

Also include race simulation brick sessions – that include a swim, bike and run. (They don’t have to be long ones.)
• Monday – DAY OFF
• Tuesday – 2hour cycle/1 hour run
• Wednesday – 4km swim
• Thursday – 1.5 hour ride/ 1.5 hour run
• Friday – 1 hour swim
• Saturday – 6 to 7 hour ride/10 min. run off the bike
• Sunday – 45 min. ocean swim/1 hour cycle/2 hour run

One month out
• Monday – DAY OFF
• Tuesday – 1.5 hour cycle/1 hour run
• Wednesday – 4km swim reducing to 3km until taper week
• Thursday – 1 hour cycle/1.5 hour run
• Friday – 1 hour swim
• Saturday – 4 hour cycle
• Sunday – 30 min. ocean swim/1 hour cycle/1.5 hour run

Pre-race week
• Monday - DAY OFF
• Tuesday – 2 hour cycle/1 hour run
• Wednesday – 1 hour swim
• Thursday – 45 min. cycle/30 min. run
• Friday – DAY OFF
• Saturday – 20 min. swim/30 min. cycle/10 min. run
• Sunday – Race day. Enjoy!