15週鐵人三項 226km 訓練計畫 - 羅譽寅教練
15週鐵人三項 226km 訓練計畫 - 羅譽寅教練
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
15 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
此次訓練計畫為針對第一次參加鐵人三項 226 公里大鐵距離的人，展開為期 15 週的週期化訓練。適合對象之條件為：
- 準備完成第一場 226 公里鐵人三項賽。
- 完成一場或以上 113 公里距離鐵人三項賽。
- 能在泳池連續游泳超過 2000 公尺者。
- 可連續慢跑 90 分鐘以上、騎乘 120 分鐘或以上者。
- 已有一台自行車，且有室內自行車台為佳。
- 如果有心跳帶或功率計的話，訓練效果更佳。
每週訓練時數落在 10 ~ 16 小時之間遁序漸進增加，每週游泳 3 次，騎車 4 ~ 6 次，跑步 3 ~ 4 次，每週 1 次核心穩定訓練。 15 週劃分三大訓練週期，分別為基礎期、進度期與競賽期。
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
06:08:00 | 04:00:00 |
|
Swim
x3
|
02:56:00 | 01:15:00 |
|
Run
x3
|
03:08:00 | 02:30:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:08:00 | 04:00:00 | |
|
|
02:56:00 | 01:15:00 | |
|
|
03:08:00 | 02:30:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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