Base 1

Author

Dennis Vargas

All plans by this Coach

Length

1 Week

Typical Week

4 Swim, 2 Bike, 2 Run, 1 Day Off, 1 MTB

Longest Workout

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

Plan Specs

triathlon base period

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Summary

This plan is build for atlhetes that are starting their season for a standard distance and competitive goals.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:30
Training Load By Week
Average Weekly Training Hours: 10:30
Average Weekly Breakdown

Dennis Vargas

X3me Sports Performance Management

Give your training sesions the best orientation, plan for the competition you have always dreamed to get the best shape ever.Train intelligently to enjoy your event.

Prices are depending your needs

Exprience in training online

Back to Plan Details

Sample Day 1

1:00:00
3500m
Natacion General

400 de calentamiento sin patas
500 de progresiones de técnica de libre
100 de patada de mariposa con tabla y patas
4X50 patada de mariposa 10 seg desc
6X25 de brazada de mariposa con pull bouy
4X25 brazada de mariposa con manoplas
200 de afloje
4X25 de estilo completo mariposa
100 de afloje
6X50 estilo libre completo brazada larga y patada
5X100 con tiempo conrolado
50 afloje
4X50 a toda máquina

Sample Day 2

1:00:00
4100m
Natacion General

500 de calentamiento
300 de patada
400 de manoplas
5X400 con 15 seg descanso. Cuidando la técnica
5X100 con 10 seg descanso
6X50 con 10 seg desc
4X25 a velocidad

Sample Day 3

1:00:00
2500m
Natacion General

1000 de calentamiento
500 con manoplas
100 braceando con puños
200 braceando con un solo brazo
5X100 estilo libre completo
8X50 velocidad

Sample Day 3

1:00:00
6.21mi
Técnica Atletismo

Trabajo especial para mejorar algún aspecto de la técnica, esto se trabaja los miercoles en la Sabana a las 5 a.m.

Sample Day 4

1:00:00
3500m
Natacion General

400 de calentamiento sin patas
500 de progresiones de técnica de libre
100 de patada de mariposa con tabla y patas
4X50 patada de mariposa 10 seg desc
6X25 de brazada de mariposa con pull bouy
4X25 brazada de mariposa con manoplas
200 de afloje
4X25 de estilo completo mariposa
100 de afloje
6X50 estilo libre completo brazada larga y patada
5X100 con tiempo conrolado
50 afloje
4X50 a toda máquina

Sample Day 4

1:30:00
27.96mi
Rodar en Plano

Rodar en el plano, a paso suave y constante mantenerse en la zona 3

Sample Day 6

3:00:00
18.64mi
MTB medio fondo

Medio Fondo en MTB en zonas de entrenamiento libres, debe de mantenerse altas cadencias en toda la sesion

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