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TESTE GRÁTIS Triathlon - Digite: ironcoach100off,

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Ironman Certified Coach Joel de Bem

All plans by this Coach
No Ratings

Length

3 Weeks

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.

Still have questions about this plan?
Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Esse plano tem duração de 03 semanas como forma de demonstração do sistema em blocos e inclui:
01 sessão de treino para cada disciplina (natação, ciclismo, corrida) sendo que:

* Cada semana irá representar um bloco, como forma de exemplo, dentro da metodologia proposta pelo sistema.

Assim, o atleta conseguirá sentir na prática, as caracterísiticas particulares de cada sessão de treino e como elas reagem de acordo com o período em que se encontram.

Para maiores informações a respeito da estrutura do sistema em blocos para triathlon, acessar nosso site:

http://ironmancertifiedcoach.com/portfolio/block-system/

Após essa degustação de nosso serviço, envie um e-mail para:

joel@ironmancertifiedcoach.com

E ofereceremos a você um desconto ESPECIAL para nossos pacotes de treinamento completos!



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx1
0:43 hrs 2:10 hrs
X-Trainx1
0:26 hrs 0:35 hrs
Bikex1
1:30 hrs 2:03 hrs
Swimx1
0:50 hrs 0:55 hrs
Customx1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
0:43 hrs 2:10 hrs
X-Train
0:26 hrs 0:35 hrs
Bike
1:30 hrs 2:03 hrs
Swim
0:50 hrs 0:55 hrs
Custom
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Joel A. de Bem

Commandos

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.

Sample Day 1

0:55:00
2400m
55TSS
Nat-Bl1W01/03/05,SS01a Power SETS

WU: rotina elástico (10')
https://youtu.be/RgyNRSD0G50
250 crwl + 50 perna + 4 x 25 punho @ 30'' rec
Principal:
https://youtu.be/-3n2kymO83I
Dolphin breakout:
a) Mergulhar, emergir, 4 braçadas fortes
10 x 25m (cada 25 = 3 a 4 breakouts )
30''rec entrer sets
b) 2 x 200 leve
c) 10x 75 : 3 x (12,5''max/stop/12,5''max/stop)
5'' (flutuar) sem impulso parede
1'rec entre sets (75m)
CD:
100 catch up drill leve + 500m fácil
TT=2400

Sample Day 2

0:35:00
alinhamento quadril

https://youtu.be/rWM1jAHZwu8

Sample Day 4

1:12:40
51.3TSS
Bl1W01/4,SS01-RPE- Alta cadência

WU: 10' giro leve
Principal:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(executar 8 x acelerações)
CD: 10'big gear fácil

Sample Day 7

1:16:00
59.8TSS
B-Bl2W09,SS02-RPE- Decrescente

WU: 20' giro leve
MS: 3 x * 4'/3'/2'/1'/ + 2 acelerações
* uma marcha pra baixo a cada intervalo
acel= 5UP/5sit/5UP(ciclos)@2'30'' rec
CD: 10' giro leve

Sample Day 8

0:55:00
2900m
55TSS
Nat-Bl2W09,SS02c-Adaptação neuro muscular

WU:

400 com nadadeiras
Principal:
https://youtu.be/w6DGyolOFN8
6x(75/25;50/50;25/75;100)
75(drill)/25 T-pace @rec15''
* 3strokes submerge;
* 2stroke/1underwater recovery
* 1stroke/1underwater recovery
50(drills)/50 at T-pace @rec15''
* catch up dril
* single arm
25(drills)/75 T-pace @rec15''
* 4corerotation/4strokes
100m T-pace
1'30'' rec entre SETS
CD: 100 pernada fácil
TT2900

Sample Day 9

2:10:00
177.1TSS
Bl2W08 SS02- Long run

WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 01:50:00 Z2
CD: strech

Sample Day 10

0:30:00
20TSS
CORE training

https://youtu.be/nhjRYlI9GIA

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