Periodo Preparativo GENERAL GO fit VHM 2019/2020

Author

Mario Castellanos

All plans by this Coach

Length

20 Weeks

Typical Week

1 Day Off, 2 Swim, 1 Strength, 1 Bike, 1 Run

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:07 hrs run

Plan Specs

triathlon olympic beginner intermediate power based hr based pace based tss based base period

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 05:39
Training Load By Week
Average Weekly Training Hours: 05:39
Average Weekly Breakdown

Mario Castellanos

Mario Castellanos

CEO & FOUNDER www.trifinisher.es

Graduado en Ciencias del deporte

Entrenador Nacional de Triatlón

Back to Plan Details

Sample Day 1

0:30:00
Fuerza 1

Calentamiento


5-7´ Carrera, bici, elíptica o remo suave

Movilidad

P.P

Circuito 4x

8x Sentadillas globet
8x Flexión con remo

4x Peso muerto a 1 pierna
30" Saltos de comba o multisaltos

Sample Day 1

1:00:00
Periodo Base 1 Posición-Piernas

Calentamiento

10´ variado

P.Principal

4x5´ técnica

1º PATADA CROL FLECHA
2º Patada crol 1 brazo cambio cada 3 respiraciones de lado
3º Crol normal, últimos 5m solo patada.
4º Patada de crol subacuática subiendo progresivamente a la superficie y manteniendo la posición. Rec cada 25m


4x25m crol progresivo recuerda 30"

Vuelta a la calma

7-10´variado

Sample Day 2

1:10:00
44.8TSS
Continuo intensivo R1-R2 + 4 arrancadas

60´ [3]

+ 4 arrancadas de 15" (Preferiblemente en cuesta)

Sample Day 3

0:40:00
39TSS
Continuo intensivo R1 40´

40´ [3]

Sample Day 4

1:00:00
Periodo Base 1 Posición - Respiración

Calentamiento

10´ variado

4x5´ técnica

1º PATADA CROL tabla y tuba
2º Patada crol - Patada espalda
3º 25m remada + 25m crol normal
4º Brazos de braza- patada de crol


6x50 crol progresivo rec 30"

Vuelta a la calma

7-10´variado

Sample Day 6

1:30:00
58.6TSS
Continuo intensivo 1h30´ R1-R2

1:30h [3] R1-R2

Sample Day 8

0:30:00
Fuerza 1

Calentamiento


5-7´ Carrera, bici, elíptica o remo suave

Movilidad

P.P

Circuito 4x

8x Sentadillas globet
8x Flexión con remo

4x Peso muerto a 1 pierna
30" Saltos de comba o multisaltos

Periodo Preparativo GENERAL GO fit VHM 2019/2020

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