Ironman Intermediate 16 uger

Average Weekly Training Hours 12:27
Training Load By Week
Average Weekly Training Hours 12:27
Training Load By Week

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

Sample Day 1
0:40:00
Build Easy

40 min Zone ER

Sample Day 2
1:20:00
Anaerobic Capacity 2 x 5 FRC

15 min EM
MS:
2 x 5 min CR
10 min RBI
CD:35 min EM

Sample Day 2
0:45:00
1800m
Swim AE and T pace calculation

WU 200
Drill 10 x 25 RBI 15
VOS 4 x 25 RBI 30
All out 10 x 100 RBI 10
CD 150

Sample Day 3
0:45:00
Fast/Easy pyramide

WU: 10-15 min ER
MS: (23 min)
2 x
(15 sek. LTH/15 sek. easy)
(30 sek. LTH/30 sek. easy)
(45 sek. LTH/45 sek. easy)
(60 sek. LTH/60 sek. easy)
(90 sek. LTH/90 sek. easy) only 1 rep af this
(60 sek. LTH/60 sek. easy)
(45 sek. LTH/45 sek. easy)
(30 sek. LTH/30 sek. easy)
(15 sek. LTH/15 sek. easy)
CD 7 min

Sample Day 4
1:55:00
FTP base 3 x 15 variabel rpm.

WU: 15 min zone 1
15 min EM/T
15 min T rpm. 55-65
15 min T rpm. 75-85
15 min T rpm. 90-100
30 min EM
10 min CD

Sample Day 4
1:15:00
3300m
Ladder T Pace + Fast

WU: 6 x 50 (25 drill/25 prog SS)
MS:
600 at T-pace (50”).
6 x 25 fast (20”).
500 at T-pace (50”).
5 x 25 fast (20”).
400 at T-pace (40”).
4 x 25 fast (20”).
300 at T-pace (30”).
3 x 25 fast (20”).
200 at T-pace (20”).
2 x 25 fast (20”).
100 at T-pace.
CD: 400 easy KSS and own choice

Sample Day 6
2:00:00
147.1TSS
EM Base + PI

WU: 15 min EM 90-100 rpm.
MS: 90 min EM/T inkl. 15 sek. PI
Ca. hvert 5 min PI og retur til EM/T
CD 15 min EM

Leif Lundstrøm
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Tribikeruncoach.dk

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