Long distance triathlon 16 weeks
Long distance triathlon 16 weeks
Length
16 Weeks
Plan Description
the zones are 1-6 and description in each disciplin. Use your FTP, FTHP, CSS as calculator. These numbers are in zone 4.
Zones: and glossary
1 Restitution
2 Aerob endurance.
Run: ER
Bike: EM/HC
Swim: BIS/KSS
3 Tempo
Run: TR
Bike: T/KA
Swim: PSS
4 Laktat
Run: AT
Bike: SS/AT/OU
Swim: LTS
5 Aerob Kap.
Run: RS/LTH
Bike: OU/CR
Swim: AE
6 Vo2
Run: VM
Bike: PI
Swim: VOS
Glossary
RBI: Rest between intervals RBS: Rest between sets.
PROG: Progressivt
Run:
ER: Endurance Run RS: Running strides (short acceleration 8595%)
TR: Tempo Run SSR: Steady state run
VM: Vo2 max AT: Anaerob Threshold
LTH: Laktat Threshol HS: Hill strides 4-6 %
HS sprint: acceleration til maks. last 30-40 meter
Bike:
EM: Endurance Mile SS: Steady state 85-95 rpm
T: Tempo CR: Vo2 Max
OU: OverUnder interval zone 4-5 PI: Power interval Neuromuskulær
HC: High Cadence 100-120 Rpm. AT: Anaerob Threshold
KA: KraftAusdauer Zone 3. 50-65 rpm.
Swim:
WU: Warm up CD: Cool down
KSS: Kick set BIS: Base interval set
PSS: Pace set LTS: Lactate set
VOS: VO2 max SPS: Swim pull set. (Pull buoy, håndplader)
AE: Aerob Kapacitet WUP: Progressive
SBA: Snorkel, buoy og ankelstrop
SA: Snorkel og ankel strop
S: Snorkel PB: Pull Buoy
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Run
x3
|
03:02:00 | 02:15:00 |
Swim
x3
|
02:58:00 | 01:30:00 |
Bike
x3
|
04:55:00 | 04:40:00 |
Brick
x1
|
01:32:00 | 05:40:00 |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
03:02:00 | 02:15:00 | |
|
02:58:00 | 01:30:00 | |
|
04:55:00 | 04:40:00 | |
|
01:32:00 | 05:40:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- GPS
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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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