TESTE GRÁTIS Triathlon - Digite: ironcoach100off,
Author
Ironman Certified Coach Joel de Bem
All plans by this CoachLength
3 Weeks
Typical Week
1 Other, 1 Run, 1 X-Train, 1 Bike, 1 Swim, 1 Custom
Longest Workout
0:55 hrs swim
2:03 hrs bike
2:10 hrs run
Plan Specs
triathlon half ironman intermediate advanced masters pace based tss based
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?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Sample Day 1
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
https://youtu.be/rWM1jAHZwu8
Sample Day 4
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
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
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
WU: (10'on bike trainer 90-95rpm) +
reactive training(10 minutes)
MS: 01:50:00 Z2
CD: strech
Sample Day 10
https://youtu.be/nhjRYlI9GIA