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Quick Start - 4 weeks Tri-Season Kick-off


Tatjana Ivanova

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4 Weeks

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Plan Description

The quick start is the kick-off of the training season. Why quick? Because it is just 4 weeks long and also because most of the sessions are "quick" in nature - rather short sessions which focus on high intensity, max speed and max strength intervals. The objective is to fire your fast twitch muscles, build your power, agility, explosiveness and coordination. We work on the "frame" for the training, while keeping the endurance engines running low. So small details in each training matter more than ever - please do observe the intensity levels, duration and recovery breaks of each drill and each interval. Have fun!

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x3
2:16 hrs 1:05 hrs
Custom x3
0:52 hrs 0:40 hrs
Swim x2
1:27 hrs 0:50 hrs
Strength x2
1:11 hrs 1:00 hrs
Bike x1
2:07 hrs 5:30 hrs
Workouts Per Week Weekly Average Longest Workout
2:16 hrs 1:05 hrs
0:52 hrs 0:40 hrs
1:27 hrs 0:50 hrs
1:11 hrs 1:00 hrs
2:07 hrs 5:30 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Power Meter
  • GPS

All supported devices

Tatjana Ivanova (DTU A Trainer, Ironman, Ultra Endurance, Sport Psychology)

Coach Tatjana

With 10+ years of coaching and 20+ years of racing experience, Tatjana is a certified IronmanU, TriSutto (Brett Sutton), A Level Elite DTU (Germany) and TP level 2 coach. All her athletes, from rookies to Kona qualifiers, always over-achieved their objectives and never DNF-ed!
Профессиональный тренер по триатлону c 2005 года, сертифицирована IRONMAN, федерацией триатлонa Германии (DTU), академией Брета Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов.

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