Body Composition - Start Ironman Training

Body Fat
17.2% (LA 17.0 RA 14.8 RL 15.1 LL 15.6, B 18.6)
Total Body Water
Muscle Mass
69.5kg (LA 4.0 RA 4.0 RL 11.5 LL 11.2, B 38.7, 5)
Physique Rating
Basal Metabolic Rate
2123 KJ
Metabolism Age
Bone Mass
Resting Heart Rate

Today is the start of the 30 week training program for Challenge Roth. Actually, it is 32 weeks, but I added 2 weeks for any planned and unplanned events.

Week 1-10: base training phase
Week 11-20: build phase
Week 21-30: peak phase

During base phase, workouts are roughly:
Mon: rest / gym
Tue: swim + run in Z2
Wed: bike + run in Z2 (brick session)
Thu: swim + bike (>100RPM in Z1)
Fri: gym + run in Z2
Sat: long bike in Z2
Sun: long run in Z1 to Z2

Program starts at 6 hours per week (plus gym) and goes up to 11 hours at week 10. From now on everything is done by time and heart rate instead of distances.

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