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Long distance triathlon 16 weeks

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Long distance triathlon 16 weeks


Leif Lundstrøm

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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

3 Tempo
Run: TR
Bike: T/KA
Swim: PSS

4 Laktat
Run: AT
Bike: SS/AT/OU
Swim: LTS

5 Aerob Kap.
Bike: OU/CR
Swim: AE

6 Vo2
Run: VM
Bike: PI
Swim: VOS

RBI: Rest between intervals RBS: Rest between sets.
PROG: Progressivt

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

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.

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

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Training Plan Sample Week


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

All supported devices

Leif Lundstrøm

”A goal is a dream with a plan”
Tribikeruncoach - Ambitious. With training package you get a higher frequency of training update. This ensures alignment with the current form development. The training is based on the same philosophy that applies to all our programs, namely that all training should be based on feedback from previous training.

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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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