[ENG Version] . This plan is in ENGLISH.
I am glad that you consider to join one my training plans. I offer two types of services: custom plans and adapted plans. This description is about an adapted plan. If you wish to learn more about the differences, please visit my website (link at the bottom).
ADAPTED PLANS BROCHURE PDF:
PLAN DURATION: 6 weeks.
* Contact the coach by email and get an answer in less than 48h.
* A webinar can be scheduled, by demand (Barcelona time).
* Training sessions designed by TSS, duration and controlled by HR + RPE (Perceived Effort).
* Beginners to Intermediate level: feel free to make shorter the harder workouts. Advanced triathletes are advised to join a custom plan.
* 1 rest day per week. Weekly average dedication: 12-16h in 10/12 sessions.
+++ Do you want to link your account to the coach, receive daily feedback and customize the plan? For an extra 100€ you'll receive the upgrade. +++
Check my WEBSITE to know more about me:
Watch the teaser VIDEO about Training Peaks:
HOW TO ACTIVATE THE PLAN, AFTER THE PURCHASE:
Building run with 5min easy at the end
6x125m Free DESCENT (from E to H) R/30''
10x25 (odds:kicking / pairs:strokes) R/20''
3x200m (M-M-H) R/20
10x(3/2)min , better at turbo trainer.
Goal: work cadence >115rpm on sets + transform 10min at regular cadence.
4x100 Technique roll buoy R/20
4x50 Kicking w/board R/20
4x25 Kicking w/socks R/20
2x100 Free technique w/fly kicks R/20
2x50 Kicking back strong R/20
3x200 E R/30 Strokes
Fartlek 10km with 2x(500 H/ 2000 E) .
Functional strength routine:
* 3x6 squats (weight equivalent to 15 reps).
* 3x7 biceps pull-ups.
* Glutes 5' with bands.
* 5x25 Abs + 2 planks 30''.
* Ankles eccentrics.
//// VIDEOS ///
* Squats: basic level without weight, next level with just the bar, advanced level with weights and using the cage. We do a max of 6 reps.
* Pull-ups: https://www.youtube.com/watch?v=yOdq5W2gh7E
* Ankle eccentric: