Ironman 70.3 Cozumel (Beg/Int)

Average Weekly Training Hours 08:38
Training Load By Week
Average Weekly Training Hours 08:38
Training Load By Week
Sample Day 1
0:30:00
C1 - 30min (A. Recovery)

Trotar 30min continuos Zona 1.

Sample Day 1
0:15:00
N1-R. Activa (Continuos)

Nadar 15min Continuos
Zona 1

Sample Day 2
1:00:00
B1-D. Aerobica

60min Zonas 1-3 @ 90-100rpm

Sample Day 3
1:00:00
C2- D. Aerobica

6x (8min carrera Zonas 1-3 + 2min caminando) Total: 1hr

Sample Day 3
0:45:00
1200m
N2-D. Aerobica / F.Resistencia

200 Suave
200 Patada sin aletas
4 x 50 c/20s/c.u/80%
4 x 100 (Paletas) 80%c/1min/c.u
200 Suave

Sample Day 4
1:00:00
B2-R. Muscular

Rodar en terreno plano 10min Zonas 1-2 @ 90rpm 5 x (30s P.D x 30s P.I) 10min Zona 1 @ 90rpm 2 x (7:30min Zona 3-4 @ 80-100rpm + 10min Zona 1 ) Total: 60min

Sample Day 5
1:00:00
C4-U. Lactato

10min Zona 1 10x 1;30min Zona 4 + 1:30min Zona 1 10min Zona 1 10min Elasticidad Total:60min