Maratona Iniciantes e Intermédios - 4h a 6h - Ritmo Cardíaco e Pace -14 Sem - Portugues Português
Maratona Iniciantes e Intermédios - 4h a 6h - Ritmo Cardíaco e Pace -14 Sem - Portugues Português
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
14 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plano de Maratona de 14 semanas para iniciantes e atletas intermediários. Toda em Português, com 100% de treinos estruturados baseados em ritmo cardíaco(longos e corridas pace constante) ou pace(treinos de tiros e fartleks). 100% balanceado por TSS(Training Stress Score).
Para utilizá-lo você deve fazer um teste de FTP antes de iniciá-lo e lançar nas suas zonas seu FTP cardíaco e de pace, assim os treinos vão indicar os ritmos que você deve seguir.
Teste de FTP(utilizando relógio com GPS e ritmo cardíaco(de preferência fita no peito). Faça aquecimento de 10min. Zere o relógio e inicie uma corrida de 20 minutos em ritmo de prova. Finalize e baixe os resultados. Pegue seu batimento médio e multiplique por 0.95. O resultado lance como FTP cardíaco. Pegue o pace médio e multiplique por 0.95 e lance como FTP Pace. Escolha Threshold Lactate e Método Joe Friel for Running. Clique em Apply e Save.
Seus treinos automaticamente receberam seu FTP. No início da semana 8 refaça o teste e altere se algo mudou.
Bons treinos e sucesso na prova!!
Se tiver dúvidas mande email para krauseralf@hotmail.com
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x4
|
01:47:00 | 01:30:00 |
|
Day Off
x2
|
—— | —— |
|
Strength
x1
|
00:42:00 | 00:45:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
01:47:00 | 01:30:00 | |
|
|
—— | —— | |
|
|
00:42:00 | 00:45:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- This plan includes a Free Basic TrainingPeaks Account.
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- 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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