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Base 1 - full distance / local hero

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Base 1 - full distance / local hero

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Laktatnebel.de / Ole B. Rosentreter

All plans by this Coach

Length

4 Weeks

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

In Deiner Gegend hat Dich Deine Konkurrenz auf dem Zettel. Du weißt, wo das Podium steht und wartest deshalb immer bis zur Siegerehrung. Die Quali für Hawaii ist noch eine halbe Nummer zu groß oder mit Glück beim richtigen Rennen erreichbar.

Phase:
Base 1

Ziele:
- Grundlage schaffen
- Kraft verbessern
- VO2max erhöhen

Häufigkeit pro Woche:
3 x Schwimmen
3 x Rad
4 x Lauf
4 x Athletik

Durchschnittlicher Umfang pro Woche:
15h

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x4
01:30:00 00:30:00
Run x4
04:26:00 01:45:00
Swim x3
03:17:00 01:21:00
Bike x2
03:07:00 02:40:00
MTB x1
02:45:00 03:30:00
Workouts Per Week Weekly Average Longest Workout
Strength
01:30:00 00:30:00
Run
04:26:00 01:45:00
Swim
03:17:00 01:21:00
Bike
03:07:00 02:40:00
MTB
02:45:00 03:30:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Ole Benjamin Rosentreter

Ole Benjamin Rosentreter

triathlon-coaching.com lebt Triathlon mit Leidenschaft und Herzblut. Mit Sitz in Zirndorf bei Nürnberg in der Nähe der Triathlonhochburg Roth gehören die Challenge-Strecken zu unserem Trainingsrevier.

Über mich
Ole B. Rosentreter, Jahrgang 1973

Seit 1987 bin ich Läufer, seit 1997 Triathlet und habe zwischen 800m und Ironman keine Strecke ausgelassen. Ich kenne sowohl die Einsamkeit der langen Radausfahrt als auch die Hektik auf der Tartanbahn.

Seit 2018 bin ich DTU-C-Trainer.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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