Duathlon 17 Wochen Blockperiodisierung (Advanced)
Duathlon 17 Wochen Blockperiodisierung (Advanced)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
17 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
17 Wochenplan zur Vorbereitung auf einen Duathlonwettkampf (10-40-5 oder ähnliche Streckenlänge) - Mit diesem Plan greifst du in deiner Altersklasse vorne an
Voraussetzungen:
Du bis es gewohnt 3-4 mal pro Woche zu laufen, da das Laufen die größte Belastung darstellt. In den meisten Wochen erwarten dich 7 Trainingseinheiten. Der Plan richtet sich also an sehr ambitionierte Altersklassenathleten/innen.
Du findest eine Blockperiodisierung vor, die wie folgt aufgebaut ist:
1. Block "Accumulation" (4 Wochen) mit dem Schwerpunkt: LIT Ausdauertraining
2. Block "Transmutation" (2 Wochen) mit dem Schwerpunkt: MIT = Schwellentraining & Koppeltraining
3. Block "Realisation" (1 Woche) - Tapern mit C oder B-Wettkampf oder 10-15km Test
4. Block: "Acculumation" (4Wochen) Bipolares Training im Verhältnis 90/10 zur Verbesserung der Vo2max
5. Block: "Transmutation" (4 Wochen) Schwellentraining & Koppeltraining
6.Block: "Realisation" (2 Wochen) - Tapern für den Hauptwettkampf
Am Ende des 4. Block hättest du eine weiter Möglichkeit einen Wettkampf einzuschieben.
Wochenstruktur:
Mo: Ruhetag in Entastungswoche; Ansonsten Stabi oder eher ruhigeres Training
Di: Tempo im Laufen
Mi -Fr: Rad, Lauf und Kraft (davon 1x LIT und 1xintensiv)
Sa: oft Koppel
So: LIT Rad oder Lauf oder Koppel
Viel Erfolg & Spaß!
Matthias
www.3athloncoach.de
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Other
x3
|
01:05:00 | 00:45:00 |
|
Run
x3
|
03:17:00 | 01:30:00 |
|
Bike
x2
|
03:43:00 | 02:50:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:05:00 | 00:45:00 | |
|
|
03:17:00 | 01:30:00 | |
|
|
03:43:00 | 02:50:00 | |
|
|
—— | —— |
Training Load By Week
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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