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Base 1 - full distance / club hero

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Base 1 - full distance / club 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

Im Verein zählst Du zu den Guten, gemeinsame Ausfahrten fährst Du fast komplett im Wind und Du kannst bei noch stärkeren fast mittrainieren. Für eine Langdistanz brauchst Du 10 (Mann) oder 11 (Frau) Stunden - plus minus.

Phase:
Base 1

Ziele:
- Grundlage schaffen
- Kraft verbessern
- VO2max erhöhen

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

Durchschnittlicher Umfang pro Woche:
12h

How it Works

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Workout and Analyze

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Track Your Progress

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Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Strength x3
01:15:00 00:30:00
Run x3
03:07:00 01:45:00
Swim x3
02:49:00 01:14:00
Bike x2
02:24:00 01:50:00
MTB x1
02:30:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
Strength
01:15:00 00:30:00
Run
03:07:00 01:45:00
Swim
02:49:00 01:14:00
Bike
02:24:00 01:50:00
MTB
02:30:00 03:00:00

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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