Quick Start - 4 weeks Tri-Season Kick-off

Average Weekly Training Hours 08:05
Training Load By Week
Average Weekly Training Hours 08:05
Training Load By Week

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!

Sample Day 1
0:20:00
S&C: IronCore

Please do 20min of IronCore drills.

Sample Day 1
0:50:00
10x15m sprints

Warm-up: 200m free, 100 back, 100 kick.
Technique: 6x(25m drill - 25m easy), P 20sec, 4x25m kick with board, P 10sec
Main-set: 10x(15m fast - 10m easy), p.15sec, 200m pull-buoy.
Cool-down: 200m mixed styles

Sample Day 2
0:45:00
Power Run: 3x15 squat jumps

Warm-up: 20min in Z2 with 2 very short sprints
Main set: 15 squat jumps, 5min easy jog - repeat 3 times.
Cool-down: 10min easy jog. Stretch well after - quads and gluteals focus!

Sample Day 2
0:15:00
Stretch

Please stretch key mover muscles: quads, gluteus and calfs after the squat jump. Hold each stretch 30sec. Breath deep. Go deeper into the stretch with each exhale.

Sample Day 3
0:50:00
S&C: 10 drills of max 10 reps

Warm-up: 10min on any cardio machine
Circuits: 3x (lower body/core/upper body drills of max 10 reps). Plus one more for the lower body.
Cool-down: 10min high quality stretching

Sample Day 3
0:20:00
Aerobic shower

20min of any aerobic activity right after the strength workout: an indoor bike, or a mix of cardio machines - no treadmill!

Sample Day 4
0:50:00
Fasted run

Please run 50min before breakfast. Please stay in Z2 all the time.
This is our "fatburning" session to switch-on the lipid energy production.

Tatjana Ivanova
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Coach Tatjana

Tatjana has coached endurance athletes for over 10 years. All her athletes - from first time marathoners to Ironman 70.3 World Championship qualifiers - achieved and over-achieved their personal goals and there was not a single DNF among them.
Профессиональный тренер по триатлону, стаж более 10 лет, сертифицирована IRONMAN, немецкой федерацией по триатлону (DTU) элитный уровень, академией Бретта Саттона (TriSutto). Тренирую новичков, серьезных любителей и полу-профессионалов - с большим успехом.