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PEAK FORM

Author

Filip Aleksander Meo

All plans by this Coach

Length

3 Weeks

Plan Specs

triathlon sprint intermediate advanced masters time goal multi day power based hr based

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Plan Description


Peaking your form in the right time before a competition is important for any good race. Also if you want to set a new PB. This plan is made for advanced participants in triathlon and running. Especially triathlon, but it is also useful in run-races. The plan is structured by easy sessions, and key-sessions that pushes you, and peaks your performance. The easy days inbetween the hard days are important, beacause this is when you rest and get ready for another hard day. The comeback after an intense exercise is when you peak.

This program is perfect for those of you who want to peak your shape for any event, especially
sprint -triathlons. The swim and keys-sessions has unique programs that are made for the advanced athlete. The swims require that you usually swim around 3-4000 meter per session. This plan suits also olympic distance races.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:10 hrs 1:30 hrs
2:21 hrs 1:20 hrs
3:20 hrs 2:30 hrs
Workouts Per Week Weekly Average Longest Workout
4:10 hrs 1:30 hrs
2:21 hrs 1:20 hrs
3:20 hrs 2:30 hrs

Training Load By Week


Filip Aleksander Meo

Filip Meo

Filip Meo, 18 years of age, from Norway

6 years experience in running.
4 years experience in triathlon
1 year experience as a coach
10 km PB: 33:08
800 meter swim PB: 9:40

I find it interesting to work with athletes no matter level or age.
I currently train and work with teenagers and age-gropers in triathlon.

Sample Day 1

1:30:00
4000m
Swim

Easy/HR-zone 1-2 - Focus: Quantity

4*100 im
300 fr
2*100 Closed fists
100 Catch-up-drill

Pyramid:
100
200
300
400
2*25 sprint
500
2*25 sprint
400
300
200
100

300 skp

Sample Day 2

1:20:00
9.32mi
Run

Long and easy. HR-zone 1 (55-72% of max HR)
12-15 km

Sample Day 3

1:15:00
3500m
Swim

Steady swim - Fokus: Endurance

600 fr/bk
200 kick w/board

4*50 1-4

3*800 zone 3 (83-87% of max HR)

100 glide

Sample Day 3

2:00:00
34.18mi
72TSS
Bike

Easy ride - Cadence: 85-95

Sample Day 4

1:00:00
7.46mi
Run

Steady run, zone 2 (73-82% of max HR).

Sample Day 5

1:15:00
4000m
Swim 7*(100 + 2*50)

Intensity session - Focus: Speedwork and technique.

300 skp
4*75 (superman, 6/1/6, 6/3/6)
2*150 1: fr , 2: bk
2*50 kick 1: easy , 2: fast
2*50 fr 1: easy , 2: fast

7(100 RP, rest: 20sek + 2*50 Faster, rest: 20sek)

2* 2*100 dps
4*50 Catch-up
500 Scull/fr ,with pullbuoy

Sample Day 5

4.97mi
Run

Recovery run, drills and strides

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