Half Iron Man Bike Power. Swim and Run Pace
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Half Iron Man Bike Power. Swim and Run Pace
Author
Angel Fernando
Length
13 Weeks
Typical Week
1 Day Off, 3 Bike, 3 Run, 2 Swim, 3 Strength
Longest Workout
2500 m swim
3:00 hrs bike
1:30 hrs run
Plan Specs
triathlon half ironman intermediate advanced time goal multi day power based pace based tss based strength base period
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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Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Nos encontramos ante un plan de entrenamiento de 13 semanas. Se estructura en tres mesociclos más la semana de la prueba. Cada 4 semanas se realizan test de cada una de las tres disciplinas, para reestablecer las zonas de entrenamiento. La carrera y el ciclismo se fundamentan en el trabajo por potencia, y la natación por ritmo. Está pensado para triatletas que desean conseguir el máximo rendimiento, pero no disponen de mucho tiempo. Todas las sesiones aparecen descritas y estructuradas correctamente en workouts.
Stats
Sample Day 1
15'Z2 (56-75%)+10*3' Z5B/3'Z1
Sample Day 1
5' Z1 65-80%+10*1' 110%/1' 50-55%
Sample Day 2
8*200 Z3 /20'' +2( 10*25 Z5 /20'')/1' + 400 PALAS Z4
Sample Day 2
Nunca en frío. Realizar el circuito con los ejercicios según el orden. 2 circuitos de 12 repeticiones por ejercicio. Carga libiana y recuperación mínima entre ejercicios. Y de tres minutos entre circuito y circuito. https://www.youtube.com/watch?v=1oX_2AwwttU&t=128s
Sample Day 3
Sample Day 3
5' Z1 65-80%+25' Z3 90-100%
Sample Day 4
400Z2+4*25Z4+5*300Z3+400PALASZ3+100Z2