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@cute_boy645: #imnotamodel

👑 Salman🔥
👑 Salman🔥
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Friday 13 November 2020 13:20:02 GMT
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140.6 miles looked impossible at first. The swim terrified me. The bike seemed endless. The marathon? Unthinkable. What changed wasn’t talent—it was showing up with structure. I traded random workouts for weeks designed to build endurance, resilience, and confidence one brick at a time. Here’s the kind of week that built my first Ironman finish: ⸻ 🔥 Ironman Base Week (~13–14 hrs) MON – REST & RESET 🛌 Full rest 🧘 Optional: 20 min yoga + mobility TUE – BIKE + SHORT BRICK 🚴 90 min w/ 4×15 min @ 75–80% FTP (5 min recovery) 🏃 5 km brick run aerobic (last km @ race pace ~5:00–5:10/km) WED – SWIM ENDURANCE 🏊 3,200 m • 400 warm-up • 6×400 m @ steady pace (20 s rest) • 10×50 m fast (20 s rest) • 200 cool-down THU – RUN TEMPO + STRENGTH 🏃 16 km aerobic w/ 3×3 km @ 4:50–5:00/km 💪 45 min strength: core, hips, posterior chain FRI – SWIM TECHNIQUE + EASY BIKE 🏊 2,800 m • 300 warm-up • 8×200 m drills/pull/kick • 12×100 m alternating easy/fast • 200 cool-down 🚴 60 min easy spin in aero SAT – LONG BIKE + RACE-SIM RUN 🚴 150–160 km steady w/ 3×30 min @ IM race power (65–70% FTP) 🏃 10 km brick run: 6 km steady + 4 km @ IM pace (around 5:00–5:10/km) SUN – LONG RUN 🏃 26–28 km steady aerobic, final 6–8 km at goal pace ⸻ Weekly Totals: 🏊 ~6 km 🚴 250–270 km 🏃 55–60 km ⸻ I didn’t go from “zero” to Ironman overnight. I built it through weeks like this—stacked, disciplined, intentional. 📩 If you’re ready to stop wondering if you can and start training like you will, DM me or hit the link in bio. #FromZeroToIronman #IronmanTraining #TriathlonJourney #StructuredEndurance #SwimBikeRun
140.6 miles looked impossible at first. The swim terrified me. The bike seemed endless. The marathon? Unthinkable. What changed wasn’t talent—it was showing up with structure. I traded random workouts for weeks designed to build endurance, resilience, and confidence one brick at a time. Here’s the kind of week that built my first Ironman finish: ⸻ 🔥 Ironman Base Week (~13–14 hrs) MON – REST & RESET 🛌 Full rest 🧘 Optional: 20 min yoga + mobility TUE – BIKE + SHORT BRICK 🚴 90 min w/ 4×15 min @ 75–80% FTP (5 min recovery) 🏃 5 km brick run aerobic (last km @ race pace ~5:00–5:10/km) WED – SWIM ENDURANCE 🏊 3,200 m • 400 warm-up • 6×400 m @ steady pace (20 s rest) • 10×50 m fast (20 s rest) • 200 cool-down THU – RUN TEMPO + STRENGTH 🏃 16 km aerobic w/ 3×3 km @ 4:50–5:00/km 💪 45 min strength: core, hips, posterior chain FRI – SWIM TECHNIQUE + EASY BIKE 🏊 2,800 m • 300 warm-up • 8×200 m drills/pull/kick • 12×100 m alternating easy/fast • 200 cool-down 🚴 60 min easy spin in aero SAT – LONG BIKE + RACE-SIM RUN 🚴 150–160 km steady w/ 3×30 min @ IM race power (65–70% FTP) 🏃 10 km brick run: 6 km steady + 4 km @ IM pace (around 5:00–5:10/km) SUN – LONG RUN 🏃 26–28 km steady aerobic, final 6–8 km at goal pace ⸻ Weekly Totals: 🏊 ~6 km 🚴 250–270 km 🏃 55–60 km ⸻ I didn’t go from “zero” to Ironman overnight. I built it through weeks like this—stacked, disciplined, intentional. 📩 If you’re ready to stop wondering if you can and start training like you will, DM me or hit the link in bio. #FromZeroToIronman #IronmanTraining #TriathlonJourney #StructuredEndurance #SwimBikeRun

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