Sem -1 y 0 Triatlón Sprint A

Author

Xan Suarez Vilela

All plans by this Coach

Length

2 Weeks

Typical Week

2 Swim, 4 Run, 2 Strength, 3 Bike

Longest Workout

1:15 hrs swim
1:40 hrs bike
1:10 hrs run

Plan Specs

triathlon sprint beginner intermediate advanced masters hr based pace based strength

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Summary

Plan de PUESTA A PUNTO de 2 últimas semanas previas a tu participación en un Triatlón Sprint.

Consigue la mejor puesta a punto para rendir al máximo el día de tu prueba.

Entrenamientos de Natación, Ciclismo, Carrera a pie y Gimnasio.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:39
Training Load By Week
Average Weekly Training Hours: 10:39
Average Weekly Breakdown

Xan Suarez Vilela

Xan Suarez Coach

Entrenador destacado.

Entrenamiento personalizado de Triathlon, Running y Ciclismo.

Más de 15 años entrenando a récordman y medallistas nacionales.

Profesionalidad.

Back to Plan Details

Sample Day 1

0:50:00
3200m
18TSS
AE2 3

3X200 V /15"
8X(20" APNEA + 100 C Zona2)/20"
16x50 prog 1a4 /10"
10x100 C Zona2 /15"

Sample Day 1

0:30:00
12.5TSS
FUERZA MONOPODAL

6X12 REPS /1´30 DE ESTOS EJERCICIOS:



https://www.youtube.com/watch?v=7UJLJl3qUaU

- SPLIT SQUAT

- SHRIMP SQUAT

- PISTOL SQUAT

Sample Day 1

1:10:00
92.2TSS
Z3b+CUESTA MEDIA 4

15´ Z2


5X7´ Z6 /1´


15´ Z2 SUBIENDO CUESTAS DE PENDIENTE MEDIA

Sample Day 2

1:00:00
56.3TSS
GYM en casa + wall drills

2 vueltas:

https://www.youtube.com/watch?v=diFjQVUL7wk

Y después haces 10 series de 20 repeticiones /1´ de descanso de esto:

https://www.youtube.com/watch?v=Wl3NO6eGQTw

Sample Day 2

1:39:59
106.7TSS
FTP (2X21´ /5´)

10´ Zona2

6´ PROG

21´ Z4

5´ Zona1

21´ Z4

30´ Z2

Sample Day 3

0:30:00
13.6TSS
TÉCNICA CARRERA

6X20 DE CADA EJERCICIO

https://www.youtube.com/watch?v=8wfX4mq1JDo

Sample Day 3

0:42:00
57.6TSS
AE2 + CLA 4

15´ Z2
12x1´ progresivos (Últimos 20" A TOPE) /1´
15´ Z2

Sem -1 y 0 Triatlón Sprint A

$20.00 - Buy Now
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