12周铁人三项 51.5km 训练计划 - 罗誉寅教练
12周铁人三项 51.5km 训练计划 - 罗誉寅教练
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
此份训练计画为第一次参加铁人三项 51.5 公里标准距离的人，展开为期 12 周的周期化训练。适合对象之条件为：
- 准备完成第一场 51.5 公里铁人三项赛。
- 能在泳池连续游泳 500 公尺以上者。
- 可连续慢跑 45 分钟以上、骑乘 60 分钟或以上者。
- 已有一台自行车，且有室内自行车台为佳。
- 如果有心跳带或功率计的话，训练效果更佳。
每周训练时数落在6 ~ 9 小时之间遁序渐进增加，每周游泳2 ~ 3 次，骑车3 ~ 4 次，跑步3 次，周一固定为休息日。 12 周划分三大训练周期，分别为基础期、进度期与竞赛期。
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x3
|
03:15:00 | 01:37:00 |
|
Run
x3
|
02:03:00 | 01:10:00 |
|
Swim
x2
|
01:55:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:15:00 | 01:37:00 | |
|
|
02:03:00 | 01:10:00 | |
|
|
01:55:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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