This training plan is an example training plan to give some information about our individualized training plans. Training plans can be power-based and/or heart rate based. We focus on SWOT analysis of the athlete, goal setting, long-term planning and detailed training monitoring. To facilitate integration of the programs in training computers (Polar, Garmin, etc) we design most running and cycling plans with the workout builder. For more information about a personalized training program, please take a visit at www.triathloncoach.be and fill in the contact form. Use the coupon code 'TRIEX' to receive this example plan free of charge.
2*100 backstroke R10"
2*50 breaststroke R10"
8*50 1) 25 sculling, 25 crawl 2) 1-arm drill, change arm every 12,5m
8*50 progressive from 1=>3, 4th easy R15"
4*400 extensive tempo, crawl, R20"
4*100 leg kick with plank and zoomer fins, easy, R15"
4*150 paddles and pull buoy, 100 easy, 50 somewhat faster, R15"
Easy run, heart rate zone 1 (HRZ 1).
2h group ride on a rolling course. Focus on pedalling skills: 100-110 rpm. HRZ 2.
See individualized set of exercises based on the Running Smart test (www.runningsmart.be). Core and mobility programs are designed with Skill-up software.
2k easy run
Some drills (see personalized set of exercises)
2*80 easy and controlled sprint, walk back to recover.
Tempo set (2*)
400 - 800 - 1200 @ estimated Olympic distance race pace, R30" jogging.
3k easy running.
If you have some spare time, perform this short active recovery exercise on rollers (turbo).
Low resistance, high cadance (>100 rpm) and heart rate in zone 1. Spin your legs to enhance recovery.
4*50 progressive 1=>3, 4th easy, R25"
Speed set (2*)
4*25 sprint, fast but controlled ! R30"
400 easy crawl with zoomer fins
50 - 100 - 150 - 200 - 150 - 100 - 50 @ estimated Olympic distance racing speed. R20"
Recovery set - rest = always 15"
2*200 easy with pull buoy
4*100 easy with paddles and pull buoy
8*50 easy with paddles and zoomer fins