Sprint Distance

Author

Ricardo Garcia

All plans by this Coach

Length

12 Weeks

Typical Week

5 Strength, 4 Run, 3 Bike, 3 Swim

Longest Workout

1:00 hrs swim
2:25 hrs bike
1:15 hrs run

Plan Specs

triathlon sprint intermediate advanced multi day hr based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Este plan de entrenamiento de 12 semanas esta divido en 3 etapas de 4 semanas cada una, en cada etapa tenemos 3 semanas de aumento de cargas o impacto y 1 semana de recuperación.

Realizamos sesiones donde trabajamos las transiciones y simulacros de triatlones.

El plan de entrenamiento esta diseñado para triatletas con una exigencia media - alta, enfocado para trabajar sobre el ritmo cardíaco, durante la planificación realizaremos test de frecuencia cardíaca para mejorar el ejercicio en las zonas.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 13:26
Training Load By Week
Average Weekly Training Hours: 13:26
Average Weekly Breakdown

Equipo Trínum

Equipo Trínum

Equipo de atletas que practican deportes como triatlón, natación, ciclismo y carrera.

Back to Plan Details

Sample Day 1

0:50:00
Carrera

Sample Day 1

0:45:00
Pesas

10-15 minutos de calentamiento en eliptica
4 x 15 reps @ 75 % de peso maximo

Espalda - Pecho - Hombro - Biceps - Triceps

Sample Day 1

0:15:00
abdomen

3 x 15 high crunches
4 x 20 tijeras
3 x 10 V-ups
3 x 15 sitting twist ( contando solo un lado)
3 x 12 plank crunches (contando solo un lado)

Sample Day 2

1:30:00
27.96mi

Sample Day 2

0:50:00
2300m
1.09860681328086TSS
Natacion

Sample Day 3

0:15:00
abdomen

3 x 15 high crunches
4 x 20 tijeras
3 x 10 V-ups
3 x 15 sitting twist ( contando solo un lado)
3 x 12 plank crunches (contando solo un lado)

Sample Day 3

0:45:00
Pesas

10-15 minutos de calentamiento en eliptica
4 x 15 reps @ 85% de peso maximo

Cuadriceps - Femoral - prensa - aductor - abductor - pantorrilla

Sprint Distance

$300.00 - Buy Now