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FREE SPRINT TRIATHLON PSE

Author

Ivan Razeira

All plans by this Coach
No Ratings

Length

5 Weeks

Plan Specs

triathlon sprint beginner intermediate

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Plan Description

Planilha de 5 semanas para iniciantes em Triathlon.
Use o cupom "hub100"para obter o desconto de 100% pelas 4 primeiras semanas.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:11 hrs 0:45 hrs
2:48 hrs 1:25 hrs
4:14 hrs 2:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:11 hrs 0:45 hrs
2:48 hrs 1:25 hrs
4:14 hrs 2:00 hrs

Training Load By Week


Ivan Razeira

Companhia da Corrida
  • Former professional Triatlete whith ITU participations.
  • Triathlete since 1993
  • Sports Coaching Graduation, 2002
  • Large experience in all distances in triathlon and running.
  • POSE Method of Running - Certificated
  • Brazilian Triathlon Coach Level 1
  • Brazilian Triathlon Paralympic Coach

Sample Day 1

0:45:00
1800m
25.7TSS
B2-S1

300M ND

3X 50M PERNA + 50M ESTILO REC: 30"
6X 50M EDUCATIVOS REC: 25"
----3X A SÉRIE ABAIXO ---
2X 25M ACEL. PROGRESSIVA REC: 20"
1X50M FORTE REC: 1MIN
-------
300M BRAÇO
300M SOLTO

Sample Day 3

0:45:00
1600m
25.7TSS
B2-S2

400m nadando (pode variar estilo)
4x 50m Educativo Rec: 20"
------
6x 100m (Moderado PSE 7-8) Rec: 40"
----
400m Solto

Sample Day 8

0:45:00
1800m
25.7TSS
B2-S1

300M ND

3X 50M PERNA + 50M ESTILO REC: 30"
6X 50M EDUCATIVOS REC: 25"
----3X A SÉRIE ABAIXO ---
2X 25M ACEL. PROGRESSIVA REC: 20"
1X50M FORTE REC: 1MIN
-------
300M BRAÇO
300M SOLTO

Sample Day 10

0:45:00
1600m
25.7TSS
B2-S2

400m nadando (pode variar estilo)
4x 50m Educativo Rec: 20"
------
6x 100m (Moderado PSE 7-8) Rec: 40"
----
400m Solto

Sample Day 12

0:45:00
1800m
25.7TSS
B2-S3

3x 300m (ND/BR/PERNA) REC: 1MIN
-----FORÇA----
6X 100M BR+PAL REC: 45"
------
300M SOLTO

Sample Day 15

0:45:00
2000m
25.7TSS
B2-S1

300M ND

3X 50M PERNA + 50M ESTILO REC: 30"
8X 50M EDUCATIVOS REC: 25"
----4X A SÉRIE ABAIXO ---
2X 25M ACEL. PROGRESSIVA REC: 20"
1X50M FORTE REC: 1MIN
-------
300M BRAÇO
300M SOLTO

Sample Day 17

0:45:00
1800m
25.7TSS
B2-S2

400m nadando (pode variar estilo)
4x 50m Educativo Rec: 20"
------
8x 100m (Moderado PSE 7-8) Rec: 40"
----
400m Solto

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