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鐵人三項 51.5K 初階4周週期一 - 有氧基礎, 建立耐力 4 Weeks Olympic Distance Triathlon Phase 1

Author

U Ian Lo

All plans by this Coach
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Length

4 Weeks

Plan Specs

triathlon olympic beginner power based pace based base period

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Plan Description

適合:
1. 目標為完成51.5公里比賽, 經驗在兩次以內
2. 周訓練時數5~7小時之間, 且每天只能練一次
3. 完賽時間預計在3:00~3:30之間



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
1:37 hrs 1:00 hrs
1:53 hrs 1:00 hrs
2:06 hrs 1:30 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
1:37 hrs 1:00 hrs
1:53 hrs 1:00 hrs
2:06 hrs 1:30 hrs
—— ——

Training Load By Week


Lo U Ian

Jimmy Lo

Jimmy is an endurance sports coach, author, blogger, and a co-founder of RunningQuotient from Taiwan, the author of Complete Handbook of Cycling Power Training Data, and co-author of The Science of Marathon Training. Coach Jimmy is a IRONMAN® Certified Coach and Pose Method® Certified Running Technique Specialist.

Sample Day 1

0:35:00
39.2TSS
有氧耐力

- 暖身跑5分鐘+伸展
- 第2區配速跑30分鐘
- 伸展

Sample Day 2

0:50:00
60.8TSS
有氧耐力

- 暖身游100米
- 浮板打腿50公尺, 4趟, 間休15秒
- 側身打腿左右各25米, 2組
- 單手划水左右各25米, 2組
==
- 100米@80%, 8趟, 間休20~30秒
==
- 緩游100公尺

Sample Day 3

0:48:00
33.2TSS
有氧耐力

- 30分鐘@60~70%
- 30秒@90%+1分30秒@55%, 4組
- 10分鐘@55~65%

Sample Day 4

0:45:00
50.9TSS
有氧耐力

- 暖身跑5分鐘+伸展
- 第2區配速跑40分鐘
- 伸展

Sample Day 5

0:50:00
60.8TSS
有氧耐力

- 暖身游200米
- 浮板打腿50公尺, 6趟, 間休15秒
- 單手划水左右各25米, 2組
==
- 50米@90%, 12趟, 間休15~20秒
==
- 緩游100公尺

Sample Day 6

1:00:00
48.2TSS
有氧耐力

- 20分鐘@60~70%
- 15秒@110%+1分鐘@55%, 4組
- 30分鐘@70~75%
- 5分鐘@55~60%

Sample Day 8

0:40:00
46.1TSS
有氧耐力

- 暖身跑5分鐘+伸展
- 第2區配速跑30分鐘
- 第5區配速跑15秒+1分鐘慢跑, 4組
- 伸展

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