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1900/90/21 Half distance training plan [ENGLISH]. By Oriol Gili

Author

Oriol Gili

All plans by this Coach

Length

10 Weeks

Plan Specs

triathlon half ironman beginner intermediate hr based tss based

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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Plan Description

[ENG Version] . This plan is in ENGLISH.

I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).

ADAPTED PLANS BROCHURE PDF:
https://goo.gl/m4PRv4

PLAN DURATION: 10 weeks.

BENEFITS:

* Contact the coach by email and get an answer in less than 48h.

* A webinar can be scheduled, by demand (Barcelona time).

* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).

* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.

* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.

+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 200€ you'll receive the upgrade. +++

Check my WEBSITE to know more about me:
http://www.oriolgili.com/en/

Watch the teaser VIDEO about Training Peaks:
https://youtu.be/wx4Q17OV71w

HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
https://help.trainingpeaks.com/hc/en-us/articles/204071974-How-do-I-apply-unapply-my-plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:55 hrs 1:30 hrs
4:30 hrs 3:25 hrs
1:34 hrs 1:10 hrs
0:06 hrs 0:20 hrs
—— ——
0:00 hrs 0:00 hrs
Workouts Per Week Weekly Average Longest Workout
1:55 hrs 1:30 hrs
4:30 hrs 3:25 hrs
1:34 hrs 1:10 hrs
0:06 hrs 0:20 hrs
—— ——
0:00 hrs 0:00 hrs

Training Load By Week


Oriol Gili

www.oriolgili.com

Triathlon coach from Barcelona, often traveling and available abroad. I've been training international athletes during the last 15 years. I hold official coach certifications for triathlon (ITU), sailing and windsurfing. I am a sports lover and proud to have turned my passion into a profession. My favorite challenge is to help stuck athletes to launch. I am very persistent! You CAN and you WILL.

SERVICES:
* Custom online coaching limited to 15 athletes.
* 1-on-1 & groups.
* Training camps org.

Sample Day 1

0:00:01
1TSS
WELCOME TO THE PLAN! - BUILD

Welcome to the next 8 weeks of training. The goal is to deliver specific trainings for race days, for persons that have been training regularly.

Please read the Instructions Manual that I wrote for you and surf the TP Help assistance, to check if your doubts have a solution online. Anyway, I'm glad to help you by email or scheduling a Webinar during weekdays.


If you are new to Training Peaks, I recommend the following strategy:
1. Dedicate some minutes to explore the computer and phone APPs.
2. Synchronize your watch.
3. Make some quick tests like uploading/deleting/moving an activity. Learn how to pair and unpair activities.
4. Don't get collapsed if too many things are new, like everything, it has a process, but in the end is a super simple APP once you control it. Just move on and focus on your trainings, all the info is stored automatically and you'll have time to check it later.

Do you want your personal calendar to be considered and a coach analyzing your daily trainings? Maybe you prefer a custom plan! If that's the case, contact me for a plan migration.

Oriol

Sample Day 1

1850m
40TSS
10x100 M + 6x25 ALL OUT

200m Warm up
10x100m M R/20'' + 200 easy
6x25m All out R/1' + 300 easy

E: Easy M: Medium H: Hard
R/20'' : Rest 20''

Sample Day 1

0:30:00
3.11mi
30TSS
Run 30min easy

After the swim, 30min easy run

Sample Day 2

1:00:00
50TSS
SST TURBO TRAINER: 3x5min SST R/3min

Could be done at road. 1h with 3x5min close to threshold HR (around 95% THR)

For bike trainings, better use the reference threshold than maximum HR, although the training zones are calculated from %MAX.

Sample Day 2

0:45:00
2000m
50TSS
EASY with 5x(100 H + 200 E)

500 WUP strokes (25 back/breast/free...)
5x[1x100 H + 1x200 E r/10''] R/20''



WUP: Warm up
r: rest from reps.
R: rest from sets.

Sample Day 2

0:20:00
20TSS
FS Swimming 1

https://youtu.be/yrz67cH_P8o

Sample Day 3

0:50:00
60TSS
FARTLEK 10x(60/30'')

WUP around 10/15min
1) 10x(60/30'') Fartlek, H to L.
2) Active 10min M.

L: low
M: medium
H: high

$75.00 - Buy Now