12周铁人三项 113km 训练计划 - 罗誉寅教练
12周铁人三项 113km 训练计划 - 罗誉寅教练
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
此份训练计划为针对第一次参加铁人三项 113 公里半程大铁距离的人，展开为期 12 周的周期化训练。适合对象之条件为：
- 准备要完成第一场 113 公里铁人三项赛。
- 已完成过一场或以上 51.5 公里距离铁人三项赛。
- 能在游泳池连续游泳 1900 米以上者。
- 能连续慢跑 60 分钟或以上、骑乘 90 分钟或以上者。
- 已有一台自行车，且有室内骑行台为佳。
- 如果有心跳带或功率计的话，训练效果更佳。
每周训练时数落在 8 ~ 12 小时之间遁序渐进增加，每周游泳 3 次，骑车 3 ~ 5 次，跑步 3 ~ 4 次，周一固定为休息日，或是自主进行核心训练[注]。 12 周划分三大训练周期，分别为基础期、进展期与竞赛期。
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
04:29:00 | 02:40:00 |
|
Swim
x3
|
02:39:00 | 01:00:00 |
|
Run
x3
|
02:34:00 | 01:40:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:29:00 | 02:40:00 | |
|
|
02:39:00 | 01:00:00 | |
|
|
02:34:00 | 01:40:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.