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奥运标准距离16周铁人三项骑行Booster

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奥运标准距离16周铁人三项骑行Booster

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Hongbin Zhang

Length

16 Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

适合功体比2.5—3.5的铁人三项爱好者。
共计16周、4个循环周期,周训时间4—7小时,周训练压力指数TSS 210—440。
通过分阶段安排训练重点和训练负荷,保障身体恢复和训练效果,循序渐进提高铁人三项的骑行能力。
1—4周:踏频训练、有氧耐力,FTP测试。为接下来的训练打下坚实的有氧基础。
5—8周:在高质量有氧耐力训练的基础上,增加骑行力量训练的比例,提升肌肉力量。
9—12周:有氧耐力训练增加节奏骑行比例,并逐步引入力量和阈值间歇训练,提高训练负荷。
13—16周:通过合理的训练节奏安排,让身体做好迎接高强度力量和阈值间歇的艰难挑战!
在第1周和第16周进行2次FTP测试,为训练计划提供准确的阈值并检验训练成效。

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x6
05:41:00 01:49:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:41:00 01:49:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

Refund Policy

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.

$99.00 - Buy Now