Lange Afstand Triatlon Schema 30 weken

Average Weekly Training Hours 12:28
Training Load By Week
Average Weekly Training Hours 12:28
Training Load By Week

Startniveau:
Trainingload start @ 460 TSS punten per week:
Zwemmen 2x per week (langste 1u)
Fietsen 2x p.w. (langste 2u)
Hardlopen 2x p.w. (langste 1,5u

Minimaal aantal trainingsuren 9 u/w
Maximaal aantal trainingsuren 16 u/w

Totaal 30 weken

Sample Day 1
3.11mi
20TSS
***Eventueel extra***

30min. Duuroop Zone 0-1

Sample Day 1
1:00:00
16.16mi
40TSS
***Eventueel extra***

60 min Herstelrit zone 0-1

Sample Day 2
1:00:00
2500m
40TSS

Kern: 2 x (6 x 200m in Zone 2), P20 sec

Sample Day 3
2:00:00
31.07mi
80TSS
Duurrit

120 min/ 50-60km.
Zone 1

Sample Day 4
16.16mi
40TSS
***Eventueel extra***

60 min zone 1, souplesse

Sample Day 4
1:00:00
2500m
40TSS

Kern: 800 + 3x300 in
Zone 2/ P20 sec
10x50 Zone 3/ P15 sec

Sample Day 5
1:00:00
6.84mi
50TSS
Ext. Interval

60 min/11-13km.
Kern:
6x1km/ P2min: 1-3 in Zone 2, 4-6 in Zone 3

Guido Vroemen
|
SMA Midden Nederland (Sports Medical and Performance Centre)

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