Triathlon 16주 훈련 매뉴얼 페이지 정보 작성자 DeAndré 댓글 0건 조회 276회 작성일 23-09-07 10:21 목록 답변 본문 ## 1 주차 >### Mon Rest day >### Tue Swim: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI (Rest Interval)=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Foundation Bike: 30 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Thu Foundation Run: 25 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity >### Fri Swim Base: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 30 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 25 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 5 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 2 주차 >### Mon Rest day >### Tue Swim Base: 900 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI (Rest Interval)=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Foundation Bike: 45 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Thu Foundation Run: 30 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity >### Fri Swim Base: 900 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 45 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 30 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 3 주차 >### Mon Rest day >### Tue Swim Base: 1000 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI (Rest Interval)=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Thu Foundation Run: 35 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity >### Fri Swim Fartlek + Sprint: 1000 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 35 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 15 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 4 주차 >### Mon Rest day >### Tue Swim Base: 800 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI (Rest Interval)=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Short Hill Climbs: 45 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 4 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 45 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Fartlek Run: 30 Minutes WU: Run 5 minutes @ moderate aerobic intensity MS: 6 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) CD: Run 5 minutes @ moderate aerobic intensity >### Fri Swim Fartlek + Sprint: 900 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 30 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 30 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 10 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 5 주차 >### Mon Rest day >### Tue Swim Base: 1100 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 5 x 100 @ moderate aerobic intensity, RI=0:05 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Short Hill Climbs: 50 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 5 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 50 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Fartlek Run: 30 Minutes WU: Run 5 minutes @ moderate aerobic intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 30 minutes (including warm-up and cool-down) CD: Run 5 minutes @ moderate aerobic intensity >### Fri Swim Fartlek + Sprint: 1100 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 (25 easy/25 hard) easy = moderate aerobic intensity, hard = threshold intensity, RI=0:10 4 x 25 @ speed intensity, RI=0:20 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 40 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 6 주차 >### Mon Rest day >### Tue Swim Base: 1200 Yards >### Wed Bike Short Hill Climbs: 55 Minutes WU: 10 minutes @ moderate aerobic intensity MS: 6 x 1-minute hill climbs @ speed intensity with enough recovery to reach total workout time of 55 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Fartlek Run: 35 Minutes WU: Run 5 minutes @ moderate aerobic intensity MS: 8 x 30 seconds @ VO2max intensity with enough active recovery to reach total workout time of 35 minutes (including warm-up and cool-down) CD: Run 5 minutes @ moderate aerobic intensity >### Fri Swim Fartlek + Sprint: 1100 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 (25 build/25 descend) start @ moderate aerobic intensity, build to threshold intensity, RI=0:10 8 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 45 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 7 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1275 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 5 x 75 @ VO2max intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Long Hill Climbs: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 2 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Run Lactate Intervals: 32 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1200 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 200 @ threshold intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1:15 WU: 10 minutes @ moderate aerobic pace MS: 55 minutes @ moderate aerobic pace CD: 10 minutes @ moderate aerobic pace >### Sun Foundation Run: 50 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 30 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 8 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1000 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 75 @ VO2max intensity, RI=0:45 CD: 200 @ low aerobic intensity >### Wed Bike Lactate Intervals: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 2 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Run Lactate Intervals: 32 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 12 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 900 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 200 @ threshold intensity, RI=0:45 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1 Hour WU: 10 minutes @ moderate aerobic intensity MS: 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Foundation Run: 45 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 25 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 9 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1350 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 6 x 75 @ VO2max intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Long Hill Climbs: 1:05 WU: 10 minutes @ moderate aerobic intensity MS: 3 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 5 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Run Lactate Intervals: 34 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 14 x 30 seconds @ VO2max intensity with 30-second active recoveries @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1400 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 200 @ threshold intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1:15 WU: 10 minutes @ moderate aerobic pace MS: 55 minutes @ moderate aerobic pace CD: 10 minutes @ moderate aerobic pace >### Sun Foundation Run: 55 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 35 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 10 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1350 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 6 x 75 @ VO2max intensity, RI=0:30 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Lactate Intervals: 1:15 WU: 10 minutes @ moderate aerobic intensity MS: 4 x 3-minute intervals @ VO2max intensity on flat or rolling terrain with enough recovery to reach total workout time of 1 hour and 15 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Run Lactate Intervals: 36 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 8 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1400 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 200 @ threshold intensity, RI=0:30 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Brick Workout: 1:20 WU: Bike 1 hour @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity >### Sun Foundation Run: 40 Minutes WU: Run 10 minutes @ moderate aerobic intensity MS: Run 20 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 11 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1350 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 100 @ moderate aerobic intensity, RI=0:05 6 x 75 @ VO2max intensity, RI=0:20 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Bike Long Hill Climbs: 1:10 WU: 10 minutes @ moderate aerobic intensity MS: 4 x 5-minute hill climbs @ VO2max intensity with enough recovery to reach total workout time of 1 hour and 10 minutes (including warm-up and cool-down) CD: 10 minutes @ moderate aerobic intensity >### Thu Run Lactate Intervals: 40 Minutes WU: Run 10 minutes @ low aerobic intensity MS: 10 x 1 minute @ VO2max intensity with 1-minute active recoveries @ low aerobic intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1400 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 200 @ threshold intensity, RI=0:20 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1:30 WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 10 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Long Run: 1:05 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 12 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1100 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 75 @ VO2max intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Tempo Bike: 45 Minutes WU: 8 minutes @ moderate aerobic intensity MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery CD: 7 minutes @ moderate aerobic intensity >### Thu Tempo Run: 30 Minutes WU: Run 10 minutes @ low aerobic intensity MS: Run 10 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1200 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 200 @ threshold intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Recovery Bike: 20 Minutes WU: 10 minutes @ recovery intensity CD: 10 minutes @ recovery intensity >### Sun Sprint Triathlon If you can’t find a sprint triathlon to participate in today, do a sprint triathlon time trial as part of this Olympic triathlon training plan on your own instead. Swim 800 Bike 12 miles Run 3 miles ## 13 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 5 x 100 @ VO2max intensity, RI=1:00 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Tempo Bike: 55 Minutes WU: 17 minutes @ moderate aerobic intensity MS: 22 minutes @ threshold intensity CD: 16 minutes @ moderate aerobic intensity >### Thu Tempo Run: 32 Minutes WU: Run 10 minutes @ low aerobic intensity MS: Run 12 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 300 @ threshold intensity, RI=1:00 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1:45 WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Long Run: 1:05 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 14 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 5 x 100 @ VO2max intensity, RI=1:00 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Tempo Bike: 55 Minutes WU: 17 minutes @ moderate aerobic intensity MS: 22 minutes @ threshold intensity CD: 16 minutes @ moderate aerobic intensity >### Thu Tempo Run: 32 Minutes WU: Run 10 minutes @ low aerobic intensity MS: Run 12 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 300 @ threshold intensity, RI=1:00 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Foundation Bike: 1:45 WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 25 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Long Run: 1:05 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 15 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 4 x 100 @ moderate aerobic intensity, RI=0:05 5 x 100 @ VO2max intensity, RI=0:30 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Tempo Bike: 1:05 WU: 21 minutes @ moderate aerobic intensity MS: 24 minutes @ threshold intensity CD: 20 minutes @ moderate aerobic intensity >### Thu Tempo Run: 36 Minutes WU: Run 10 minutes @ low aerobic intensity MS: Run 16 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 1500 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 3 x 300 @ threshold intensity, RI=0:30 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Sat Long Bike: 2 Hours WU: 10 minutes @ moderate aerobic intensity MS: 1 hour and 40 minutes @ moderate aerobic intensity CD: 10 minutes @ moderate aerobic intensity >### Sun Long Run: 1:05 WU: Run 10 minutes @ moderate aerobic intensity MS: Run 45 minutes @ moderate aerobic intensity CD: Run 10 minutes @ moderate aerobic intensity ## 16 주차 >### Mon Rest day >### Tue Swim Base + Lactate: 1100 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 100 @ moderate aerobic intensity, RI=0:05 4 x 75 @ VO2max intensity, RI=0:45 4 x 25 kick, RI=0:15 CD: 200 @ low aerobic intensity >### Wed Tempo Bike: 45 Minutes WU: 8 minutes @ moderate aerobic intensity MS: 2 x 10 minutes @ threshold intensity with 10 minutes active recovery CD: 7 minutes @ moderate aerobic intensity >### Thu Tempo Run: 30 Minutes WU: Run 10 minutes @ low aerobic intensity MS: Run 10 minutes @ threshold intensity CD: Run 10 minutes @ low aerobic intensity >### Fri Swim Threshold + Sprint: 900 Yards WU: 200 @ low aerobic intensity 4 x 25 drills, RI=0:10 MS: 2 x 200 @ threshold intensity, RI=0:45 CD: 200 @ low aerobic intensity >### Sat Recovery Bike: 20 Minutes WU: 10 minutes @ recovery intensity CD: 10 minutes @ recovery intensity >### Sun This is the end of your Olympic distance triathlon training plan. Happy race day! 이전글16주 / Sub 3:30 훈련 매뉴얼 23.09.02 다음글IRONMAN 12주 훈련 매뉴얼 23.09.05 댓글 0 댓글목록 등록된 댓글이 없습니다.
