Zyklus basiertes TriTraining mit Radfokus
Zyklus basiertes TriTraining mit Radfokus
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
english below (all sessions are in german and english)
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Willkommen zu diesem 4-wöchigen Triathlon-Basisprogramm für Einsteigerinnen, das speziell auf den weiblichen Zyklus und mit einem Schwerpunkt auf Radtraining abgestimmt ist.
Der Plan beginnt mit der Follikelphase und endet mit der Lutealphase.
In den ersten 14-17 Tagen legen wir den Fokus auf kürzere, aber intensive Einheiten. Nach dem Eisprung verlagern wir den Schwerpunkt auf 12-16 Tage mit weniger hochintensivem Training und mehr Grundlagenausdauer.
Inhalt:
Abwechslungsreiche Schwimm-, Rad- und Laufeinheiten
Stabilisationsübungen
Yoga-Sitzungen
Faszientraining
Bitte versorge alle Einheiten über 30min mit mindestens 60g Kohlenhydrate pro Stunde und verzichte auf Nüchterntraining.
Während der Menstruation finden keine Schwimmeinheiten statt.
Die Radeinheiten können entweder nach Puls oder nach Wattzahl gesteuert werden – die Wahl liegt bei dir.
Ich wünsche dir viel Spaß bei den Einheiten, eine erfolgreiche Saison und viel Freude an diesem fantastischen Sport.
Wenn dir mein Plan gefällt, freue ich mich über eine 5-Sterne-Bewertung.
Bei Verbesserungsvorschlägen oder Fragen zur Umsetzung stehe ich dir gerne zur Verfügung.
Wenn der Plan dich an ein lang ersehntes Ziel gebracht hat, freue ich mich sehr über eine persönliche Nachricht von dir.
Alle Trainingseinheiten erfolgen auf eigene Verantwortung. Bei gesundheitlichen Bedenken kontaktiere bitte eine/n Ärztin/Arzt oder schreibe mir eine Nachricht.
info@siyli-endurance-coaching.com
www.siyli-endurance-coaching.com
Mit besten Grüßen,
Frank
_______________________________________________________________________________________________
Welcome to this 4-week beginner-level triathlon base program, specifically designed with a cycling focus and tailored to the female cycle.
The plan starts with the follicular phase and ends with the luteal phase.
For the first 14-17 days, we will focus on shorter, high-intensity sessions. After ovulation, we’ll shift to 12-16 days of lower-intensity training, with an emphasis on endurance.
Content:
Varied swimming, cycling, and running sessions
Stabilization exercises
Yoga sessions
Foam rolling
No swimming sessions during menstruation.
The cycling sessions can be guided either by heart rate or power—you choose.
I wish you lots of fun with the sessions, a successful season, and great enjoyment of this fantastic sport.
If you enjoy my plan, I would greatly appreciate a 5-star rating.
If you have any suggestions for improvement or questions about the plan, feel free to contact me.
If the plan has helped you achieve a long-awaited goal, I would be thrilled to receive a personal message from you.
All training sessions are at your own risk. If you have any health concerns, please consult a doctor or reach out to me.
info@siyli-endurance-coaching.com
www.siyli-endurance-coaching.com
Best regards,
Frank
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x6
|
06:52:00 | 03:00:00 |
|
Custom
x5
|
01:37:00 | 00:24:00 |
|
Strength
x4
|
00:34:00 | 00:11:00 |
|
Other
x4
|
00:28:00 | 00:15:00 |
|
Run
x2
|
00:19:00 | 00:45:00 |
|
Swim
x2
|
3,350m | 2,650m |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:52:00 | 03:00:00 | |
|
|
01:37:00 | 00:24:00 | |
|
|
00:34:00 | 00:11:00 | |
|
|
00:28:00 | 00:15:00 | |
|
|
00:19:00 | 00:45:00 | |
|
|
3,350m | 2,650m |
Training Load By Week
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- Heart Rate Monitor
- GPS
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Refund Policy
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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