OCR & Kraft 12 Wochen Peak-Plan (Advanced)
OCR & Kraft 12 Wochen Peak-Plan (Advanced)
Length
12 Weeks
Plan Description
OCR 12 Wochenplan mit dem Fokus Kraft
Peak: das sind die letzten 12 Wochen vor deinem Hauptwettkampf.
Ein paar Fakten:
Niveau: Fortgeschritten
Struktur: 2 Belastungswoche - 1 Entlastungswoche
Wochenstruktur
Montag: Kraft Core
Dienstag: Lauf
Mittwoch: Kraft Oberkörper
Donnerstag Ruhe oder Entlastungstag
Freitag: OCR spezifischer Lauf
Samstag: Kraft Ganzkörper
Sonntag: ruhiger Long Run
Für manche Einheiten werden Carrys, eine Klimmzugstange/Festhaltemöglichkeiten und eine Box benötigt. Eine kleines Rig oder Monkeybar wäre von Vorteilen.
Es erwarten dich meistens 2-3 Laufeinheiten pro Woche, 3 Krafteinheiten und 1 Mobilityeinheiten.
Ich wünschen dir viel Spaß bei den Einheiten und freuen von dir zu hören. Für deine Rückmeldung bekommst du auf den nächsten Plan 20% Rabatt.
How it Works
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
03:25:00 | 01:30:00 |
|
Run
x3
|
03:05:00 | 01:30:00 |
|
Other
x2
|
00:54:00 | 00:40:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:25:00 | 01:30:00 | |
|
|
03:05:00 | 01:30:00 | |
|
|
00:54:00 | 00:40:00 | |
|
|
—— | —— |
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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