51.5K 初階4周週期二 - 建立速度耐力 4 Weeks Olympic Distance Triathlon Phase 2
Author
U Ian Lo
All plans by this CoachLength
4 Weeks
Typical Week
1 Day Off, 2 Run, 2 Swim, 2 Bike
Longest Workout
1:00 hrs swim
1:30 hrs bike
1:05 hrs run
Plan Specs
triathlon olympic beginner base period
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.
Still have questions about this plan?
ACCESS YOUR PLAN ANYWHERE
Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
Summary
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
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
Sample Day 1
- 暖身跑5分鐘+伸展
- 第2區配速跑20分鐘
- 第5區配速跑1分鐘+第1區配速跑3分鐘, 5組
- 緩跑10分鐘+伸展
Sample Day 2
- 暖身游200米
- 浮板打腿50公尺, 6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
==
- 夾板游200公尺@80%, 2趟, 間休30秒
- 100米@95%, 6趟, 間休45~60秒
==
- 緩游100公尺
Sample Day 3
- 20分鐘@60~70%
- 5分鐘@75~80%
- 20秒@1100%+1分鐘@55%, 4組
- 3分鐘輕鬆騎
- 2分鐘@105~110W+2分鐘@55%, 5組
- 10分鐘@55~65%
Sample Day 4
- 暖身跑5分鐘+伸展
- 第2區配速跑30分鐘
- 第5區配速跑30秒+1分30秒慢跑, 5組
- 緩跑5分鐘+伸展
Sample Day 5
- 暖身游200米
- 浮板打腿100公尺, 3趟, 間休20秒
- 單手划水左右各25米, 4組
==
- 50米@90%, 10趟, 間休15~20秒
- 200米@80%, 4趟, 間休30秒
==
- 緩游100公尺
Sample Day 6
- 15分鐘@60~70%
- 15秒@110%+1分鐘@55%, 4組
- 20分鐘@70~75%
- 6分鐘@88~92%+3分鐘@55%, 3組
- 5分鐘@55~60%
Sample Day 8
- 暖身跑5分鐘+伸展
- 第2區配速跑20分鐘
- 第5區配速跑2分鐘+第1區配速跑3分鐘, 5組
- 緩跑10分鐘+伸展