Kalmar Triathlon 2010, 29v, start 11/1 - Träningsprogram
Inget fancy. Vid start bör man simma regelbundet, samt göra ca 30km löpning/vecka.
Detta är nyckel-passen. "Transition-runs", dvs. en kort löprunda direkt på cykelpassen, är att rekommendera. 2x30min core-styrka är också lämpligt där det passar.
Distans-pass i simning är tänkt som tex 6x400m (alltså inte sträck-simning). Undantag är TT och ute-simning.
Distanserna är kopplade till tid enl. löpning: 5min/km, cykling: 30km/h, simning: 3km/h. Anpassa individuellt vid behov.
Uppföljning görs med regelbundna time-trials efter de lugna veckorna.
Göteborgsvarvet är instoppat mitt i.
Number of weeks: 29
Start date: You decide when to start the program.
v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
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1 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans | Running Distans | ||
2 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
3 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
4 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans | Cycling Distans | Running Distans | ||
5 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans | Running Distans | ||
6 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
7 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
8 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans | Cycling Distans | Running Distans | ||
9 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans TT | Running Distans | ||
10 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
11 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
12 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans | Cycling Distans | Running Distans | ||
13 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans TT | Running Distans | ||
14 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
15 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
16 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans | Cycling Distans | Running Distans | ||
17 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans TT | Running Distans | ||
18 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans | Cycling Distans | Running Distans | ||
19 | Running Tempo | Cycling Intervall | Running Tempo | Swimming Distans | Running Gbg-varvet | Cycling Distans | ||
20 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans | Cycling Distans | Running Distans | ||
21 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans TT | Running Distans | ||
22 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
23 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
24 | Running Tempo | Cycling Intervall | Running Distans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
25 | Running Tempo | Cycling Intervall | Running Snabbdistans TT | Swimming Distans TT | Cycling Distans TT | Running Distans | ||
26 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
27 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
28 | Running Tempo | Cycling Intervall | Running Snabbdistans | Swimming Distans Ute | Cycling Distans | Running Distans | ||
29 | Running Tempo | Cycling Intervall | Running Distans | Cycling Kalmar Tri | ||||
v | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |