SPRINT TRIATHLON- INICIANTES- 21 Semanas (8hrs)

Author

I. Vinuto

Length

21 Weeks

Typical Week

3 Run, 3 Bike, 3 Swim

Longest Workout

0:35 hrs swim
2:00 hrs bike
1:20 hrs run

Plan Specs

triathlon sprint

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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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

Plano de Treinamento para INICIANTES na distância SPRINT Triathlon

Média 8hs/sem
indicado fortalecimento 2 a 3x na semana.

Zonas de Intensidades

Z1- Recuperação/ Aquecimento leve
Z2- Base aeróbica
Z3- resistencia aeróbica
Z4- limiar de Lactato
Z5- sprint / intervalados
Z6- Sprint anáerobico

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:11
Training Load By Week
Average Weekly Training Hours: 04:11
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

850m
Lap Swimming

6x25m A1 crawl com 10"
2x25m A1 perna (25m crawl, 25m costas) com 10"
6x25m (2 técnica, 1 crawl) com 10"
2x50m braço crawl com 15"
6x25m (2 técnica, 1 crawl) com 10"
2 a 4x50m braço crawl com 15"
2 a 4x25m A1 perna (25m crawl, 25m costas) com 10"
100m A1 livre

Sample Day 2

0:55:00
48.3TSS
Ciclismo 4x15" + 4x6' Z2 com 2' Z1

20' Z1 85 a 90rpm
4x15" sprint 100rpm com 1'15" Z1
3x 5 Z2 85 a 90rpm com 3' Z1
5' Z1

Sample Day 4

0:52:20
40.4TSS
ciclismo sprint I 8x25 secs

15' Z1
4x 25" sprint com 3' Z1
5' Z1
4x 25" sprint com 3' Z1
5' Z1
5' Z1 volantinho

Sample Day 6

1100m
natacao int Contínua II - Z1/Z2 - 1km+5x200m Z2

500m crawl aquecendo- progressivo
10x50m A1 técnica (últimos 2 com palmar P) com 20"
100m A1 livre

Sample Day 8

0:53:00
41.5TSS
Ciclismo 4x15" + 3x3' Z3 com 3' Z1

20' Z1 variando cadência (2' 85rpm, 2' 60rpm, 3' 95rpm)
4x15" sprint 100rpm+ com 1' Z1
3x 3' Z3 85 a 90rpm com 3' Z1
5' Z1 / 5' Z1 volantinho

Sample Day 11

1:00:00
54.88TSS
Ciclismo int 15x1' BG com 1'

4' Z1 volantinho 85 a 90rpm / 10' Z1 90 a 95rpm
2x (40" perna esquerda, 40" perna direita, 1'40" ambas)
15x1' Z3 BG 50 a 60rpm com 1' Z1
5' Z1 / 5' Z1 volantinho

Sample Day 19

0:15:00
15.4TSS
Natação Contínua A1

15' a 20' A1

SPRINT TRIATHLON- INICIANTES- 21 Semanas (8hrs)

$129.00 - Buy Now