Triathlon - 4 Wochen Blocktraining VO2max - Advanced

Author

Florian Heck

Length

4 Weeks

Typical Week

2 Swim, 2 Strength, 1 Other, 3 Run, 2 Bike

Longest Workout

1:00 hrs swim
2:30 hrs bike
1:20 hrs run

Plan Specs

triathlon advanced power based pace based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:27
Training Load By Week
Average Weekly Training Hours: 10:27
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
3400m
Swim GA (30x100)

300 Einschwimmen
30x100 K GA; Pause: 10 Sec.
100 Ausschwimmen

Sample Day 1

0:30:00
Core-/ Stabitraining

Sample Day 2

0:47:30
48.4TSS
Laufen HIT Bergintervalle 10x60s

Nach dem Einlaufen Lauf ABC und Steigerungsläufe.

Auf ausreichende Kohlenhydratversorgung während der Einheit achten.

Steigung des Berges für die Intervalle zwischen 5 und 7 %

Sample Day 3

1:20:00
98.4TSS
Rad HIT (6x4min)

HIT Serie: 6x4 min

Es bietet sich an die HIT Intervalle am Berg durchzuführen.

Auf eine ausreichende Kohlenhydratversorgung während der Einheit achten

Sample Day 4

1:00:00
54.3TSS
Laufen GA

Nach der Einheit 5x 80m Steigerungsläufe absolvieren; Pause: zum Start zurück gehen

Sample Day 4

0:45:00
Core-/ Stabitraining

Sample Day 5

1:00:00
2800m
Schwimmen HIT - (2x5x100)

300 Einschwimmen
8x50 (1x25 Abschlag + 25 K, 1x K gesteigert)
100 locker
2x (5x100 K HIT; P: 40 Sec. + 100 beliebig locker)
4x200 (2xK GA, 2x PB Arme GA); P: 30 Sec.
100 Ausschwimmen

Triathlon - 4 Wochen Blocktraining VO2max - Advanced

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