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 Coach

Length

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

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 06:18
Training Load By Week
Average Weekly Training Hours: 06:18
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

0:55:00
66.5TSS
速度間歇

- 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

1:00:00
72.9TSS
速度間歇

- 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

1:03:20
62.5TSS
力量間歇

- 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

0:50:00
57.6TSS
有氧耐力+速度

- 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

1:00:00
72.9TSS
有氧耐力

- 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

1:12:00
67.4TSS
節奏騎

- 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

1:00:00
72.5TSS
速度間歇

- 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

51.5K 初階4周週期二 - 建立速度耐力 4 Weeks Olympic Distance Triathlon Phase 2

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