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16 weeks IM 9 HOURS/WEEK AVERAGE INTERMEDIATE (TRAINING SMART SYSTEM)

Author

Cesar Hernandez Lloret

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Length

16 Weeks

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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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Plan Description

TRAINING SMART SYSTEM, for those who have a limited time to train but wants to achieve their maximum potential


The volumes are determined for a medium / advanced level, with a good background in run and cycling.

The physical requirements for this plan are

-Swim 1500m non stop in a fluid way
-To know how to swim in a fluid way at least 2 of the 4 swimming styles.
-Ability to perform more than 3h of bike continuously.
-Run more than 1h30ยด continuously at a 5'10"/ km pace or less.


What do you need??:

-Access to a gym with guided machines and free weights.
-Elliptical and treadmill.
-Turbo trainer / indoor bicycle
-Pool (25m or 50m)


IMPORTANT: WITH THIS PLAN YOU CAN CONTACT WITH ME WITH ANY DOUBT ABOUT THE PLAN AT chlendurance@hotmail.com



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:24 hrs 1:40 hrs
Swim x3
2:35 hrs 1:15 hrs
Bike x2
4:27 hrs 5:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
2:24 hrs 1:40 hrs
Swim
2:35 hrs 1:15 hrs
Bike
4:27 hrs 5:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

César Hernández Lloret

CHLENDURANCE

Bachelor degree in Sports Science
ITU Level 3 Triathlon Coach certificate
Swim & Triathlon National Coach Level 3

  • Coach of the Spanish Triathlon Federation at the National Sports Development Center
    -Collaboration through the Iberoamerican Triathlon Federation in training camps with development athletes of other National Federations (Uruguay and Venezuela)
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