SWIM RACE PEAK – ADVANCED: 8 WEEKS
SWIM RACE PEAK – ADVANCED: 8 WEEKS
Length
8 Weeks
Plan Description
*ENGLISH BELOW*
Für wen & wann?
Race Peak bringt deine Schwimmform in rund 8 Wochen auf den Punkt – gezielt fürs Wettkampf-Highlight. Progressiver Aufbau von Schwelle, Renntempo und wettkampfspezifischer Ausdauer, am Ende Taper aufs Rennen. Der letzte Baustein vor deinem Saisonziel (Open-Water-Rennen oder Schwimmpart im Triathlon), aufbauend auf einer soliden Grundlage.
Erstellt mit Jan Hercog – Österreichs bestem Open-Water-Schwimmer (WM-9. 2022, Olympia 2024). Weltklasse-Praxis, modular in dein Training integrierbar.
Level
Zwei Level: Basic (2–3 km/Einheit) und Advanced (4–5 km/Einheit). Das hier ist der Advanced-Plan.
Warum Belastungszonen (BZ) statt Zeiten?
BZ steuern über die Beanspruchung, nicht über die Uhr – derselbe Reiz für alle, egal ob 1:25 oder 1:45 auf 100 m. So passt ein Plan für unterschiedliche Levels.
Partner
LaPrimaFit (Nutrition) – offizieller Distributor von Amacx, Maurten, Pillar Performance, Precision Fuel & Hydration u.v.m. 20 % mit Code RUBSTERTRAINING20 – laprimafit.com
feels.like (Recovery & Activation) – NeuroKomplexe mit 100 % Wirkstoffen. Code "rubster" – feelslike.sport/11838625_ruben
ENGLISH
Who & when?
Race Peak gets your swimming race-sharp in about 8 weeks – built for your key event. Progressive threshold, race-pace and race-specific endurance, tapering into race week. The final block before your season goal (an open-water race or the triathlon swim), on top of a solid base.
Created with Jan Hercog – Austria's best open-water swimmer (9th at the 2022 Worlds, Olympian 2024). World-class practice, modular into your training.
Level
Two levels: Basic (2–3 km/session) and Advanced (4–5 km/session). This is the Advanced plan.
Why load zones (BZ) instead of times?
BZ target the demand, not the clock – the same stimulus for everyone, whether you swim 1:25 or 1:45 per 100 m. So one plan fits different levels.
Training zones (BZ) with RPE (1–10)
BZ 1 – KO: compensation/recovery, very easy · RPE 1–2 (lactate < 2)
BZ 2 – GAI ext: easy aerobic base · RPE 3–4 (lactate ~2–3)
BZ 3 – GAI int: brisk aerobic, aerobic threshold · RPE 5 (lactate ~2.5–4)
BZ 4 – GAII eco: aerobic-anaerobic transition, threshold · RPE 6–7 (lactate ~4–6)
BZ 5 – GAII dev: VO₂max range · RPE 8 (lactate > 6)
BZ 6 – WA: race-specific, race pace/faster · RPE 9 (lactate > 8)
BZ 7 – SA: speed-endurance, under-distance (100–105 %) · RPE 9–10
BZ 8 – S: speed, sprints/starts/turns, alactic · RPE 10
You'll find the abbreviations as a note in the plan (week 1).
Partners
LaPrimaFit (Nutrition) – official distributor of Amacx, Maurten, Pillar Performance, Precision Fuel & Hydration and more. 20 % off with code RUBSTERTRAINING20 – laprimafit.com
feels.like (Recovery & Activation) – NeuroComplexes with 100 % active ingredients. Code "rubster" – feelslike.sport/11838625_ruben
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x4
|
05:26:00 | 01:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:26:00 | 01:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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