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Base 1 - full distance / hero

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Base 1 - full distance / 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

Du schaffst es Familie, Job, Verpflichtungen und Training unter einen Hut zu bringen. Der Sport ist nicht wirklich die allererste Priorität, aber Du weißt welche Key-Sessions Du dann wirklich machen musst.
Dein Langdistanz-Finish ist im soliden Mittelfeld, Du kannst das Rennen genießen und Du kannst stolz auf Dich sein. Für Dein Umfeld bist Du eben ein: Held!

Phase:
Base 1

Ziele:
- Grundlage schaffen
- Kraft verbessern
- VO2max erhöhen

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

Durchschnittlicher Umfang pro Woche:
10h

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
Run x3
02:54:00 01:30:00
Strength x2
00:45:00 00:30:00
Bike x2
02:24:00 01:50:00
Swim x2
01:48:00 01:14:00
MTB x1
02:22:00 03:00:00
Workouts Per Week Weekly Average Longest Workout
Run
02:54:00 01:30:00
Strength
00:45:00 00:30:00
Bike
02:24:00 01:50:00
Swim
01:48:00 01:14:00
MTB
02:22:00 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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