18 settimane 70.30

Author

Enea Monaco

All plans by this Coach

Length

11 Weeks

Typical Week

2 Strength, 2 Swim, 2 Run, 1 Bike

Longest Workout

1:00 hrs swim
5:00 hrs bike
3:00 hrs run

Plan Specs

triathlon half ironman beginner intermediate advanced masters

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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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:15
Training Load By Week
Average Weekly Training Hours: 08:15
Average Weekly Breakdown

Enea

Monaco

FORMAZIONE:

  • Laurea in scienze motorie
  • Istruttore FITRI
  • Istruttore FIN di IIĀ° Livello

Back to Plan Details

Sample Day 1

1:00:00
56.3TSS
FORZA PIRAMIDALE 12-8-6-4 50% GAMBE 25%PETTO 25%DORSO

GAMBE:

2X20 SQUAT SU TAVOLETTA
2X20 AFFONDI SU TAVOLETTA
12-8-6-4 SQUAT INCREMENTARE IL PESO15-20% OGNI SERIE

12-8-6-4 AFFONDI INCREMENTARE IL PESO15-20% OGNI SERIE
12-8-6-4 STACCHI INCREMENTARE IL PESO15-20% OGNI SERIE

PETTO

SPINTE PANCA PIANA 12-8-6-4
SPINTE PANCA PIANA INCLINATA 12-8-6-4

DORSO
LAT MACHINE 12-8-6-4
PULLEY 12-8-6-4

Sample Day 2

2000m
FORZA-POTENZA RIPETUTE CON PALETTE

Sample Day 2

1:00:00
69TSS
1 ORA COLLINARE

1 ORA COLLINARE CON ALMENO 200 METRI DI DISLIVELLO

Sample Day 3

1:00:00
56.3TSS
FUNZIONALE

10 MIN RUN
3X20 SQUAT SU TAVOLETTA PROPRIOCETTIVA
3X20 SWING
3X20 SNATCH
4X60 SEC CORDA REC. 30 SECONDI

3X20 BURPEES RECUPERO 30 SECONDI
3X20 AFFONDO SALTELLATO
3X20 SIT UP

Sample Day 3

1:13:00
94.3TSS
RULLI IM ENErgiA 1

Sample Day 4

1:00:00
2400m
56.3TSS
NUOTO RIPETUTE 15 X 100

200 METRI RISCALDAMENTO
200 METRI GAMBE
200 METRI PUL BOY
5X100 RIPARTENZA PAUSA 15 SECONDI
100 RECUPERO
5X100 RIPARTENZA PAUSA 15 SECONDI
100 RECUPERO
5X100 RIPARTENZA PAUSA 15 SECONDI
100 RECUPERO

Sample Day 5

1:00:00
3.73mi
64TSS
RIPETUTE 10X400 METRI

1OOO METRI RISCALDAMENTO
10X400 AL 90-95% RECUPERO 1 MINUTO CAMMINATA TRANQUILLA
1000 METRI RECUPERO

18 settimane 70.30

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