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LONG DISTANCE (ADVANCED) by ALES SUHADOLNIK

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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Author

Ales Suhadolnik

All plans by this Coach
No Ratings

Length

22 Weeks

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Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

We offer you an advanced training plan to improve your performance in the long distance triathlon. The plan is based on a higher training intensity and the minimum required quantity. Our ideology is based on a smarter training in terms of a successful combination of family, work and training, and in this context, higher intensity is exactly what you need. In this way you will extract the maximum from your body if you only follow the plan.

For successful execution of the plan, you need a power meter for cycling. You need a heart rate monitor and a garmin or similar sports watch for running and to measure swimming pace.

Training plan is divided into different zones. Low aerobics (LA), medium aerobics (MA), high aerobics (HA), thresholds, minimum speed that provokes maximum oxygen consumption (vVO2max), minimum power that provokes maximum oxygen consumption (pVO2max), lactate intervals and high intensity interval training (HIIT).

In the third week, when you are well adapted to the training metode, you will be tested in all three disciplines. The swimming test is a 400+200m test. You will run a 20 minutes all out run test and a 20 minute all out test on the bike. All tests are intended for setting up zones.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bikex4
4:51 hrs 4:00 hrs
Swimx4
386m 3,000m
Runx3
3:04 hrs 3:00 hrs
Workouts Per Week Weekly Average Longest Workout
Bike
4:51 hrs 4:00 hrs
Swim
386m 3,000m
Run
3:04 hrs 3:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

aleš suhadolnik

ALESSUHADOLNIKTHECOACH

AleŇ° is an applied kinesiologist, with experience coaching long distance triathlon national team athletes and many age groupers. He completed his MD in the area of central and peripheral fatique and now he is doing his PhD on macronutrients periodization and ketones utilization on endurance athletes. His background in academic worlds and competing as triathlete, inform his mindful but competitive approach. He is fueled by his passion for understanding the physiology of endurance