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SF - KQ plan

Author

SuperFly Coaching

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Length

12 Weeks

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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Plan Description

This 12 week program is designed to put people in contention for Kona Qualifying performance. It utilizes Power Zones. If you do not have a power meter the zones prescribed relate to HR as well.


Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x6
5:13 hrs 1:15 hrs
Run x5
5:46 hrs 3:00 hrs
Bike x4
8:23 hrs 6:00 hrs
Strength x1
0:41 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
Swim
5:13 hrs 1:15 hrs
Run
5:46 hrs 3:00 hrs
Bike
8:23 hrs 6:00 hrs
Strength
0:41 hrs 0:45 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Adam Zucco

SuperFly Coaching

Has has been coaching for over 15 years. He and his partner, Joe Friel, started TrainingBible Coaching and are the leading endurance authors. Adam has coached countless athletes to PRs and to Kona Qualification including Ben Kanute, US Olympian.

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