Quick Start - 4 weeks Tri-Season Kick-off
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Quick Start - 4 weeks Tri-Season Kick-off
Author
Tatjana Ivanova
All plans by this CoachLength
4 Weeks
Typical Week
2 Swim, 2 Strength, 3 Run, 3 Custom, 1 Bike
Longest Workout
0:50 hrs swim
5:30 hrs bike
1:05 hrs run
Plan Specs
triathlon beginner intermediate advanced masters power based strength
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Summary
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!
Stats
Sample Day 1
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 1
Please do 20min of IronCore drills.
Sample Day 2
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 2
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 3
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
20min of any aerobic activity right after the strength workout: an indoor bike, or a mix of cardio machines - no treadmill!
Sample Day 4
Please run 50min before breakfast. Please stay in Z2 all the time.
This is our "fatburning" session to switch-on the lipid energy production.