w | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
1 |
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Strength - Core 10 min Swimming 30 - 40 min 0.8 km 2x400 meter |
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Cycling 45 min Weight training 60 min
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Strength - Core 10 min Running 25 min
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Strength - Core 10 min Swimming 30 - 40 min 0.8 km 2x400 meter |
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Cycling 45 min Weight training 60 min
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Strength - Core 10 min Running 25 min
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| 360 - 380 min 1.6 km |
2 |
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Strength - Core 10 min Swimming 30 - 40 min 0.8 km
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Cycling 55 min Weight training 60 min
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Strength - Core 10 min Running 30 min
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Strength - Core 10 min Weight training 60 min Swimming 30 min 100m, 3x50 m, 4x50 m, 3x25 m |
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Cycling 0 min Tävlingsdistans |
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Strength - Core 10 min Weight training 60 min Walk 45 min 45 min promenad med sex löpintervaller om 50 steg |
| 410 - 420 min 0.8 km |
3 |
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Strength - Core 10 min Swimming 30 - 40 min 0.8 km
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Cycling 65 min 65 min med 5 st två minuters intervallerWeight training 60 min
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Strength - Core 10 min Running - Inte. 36 min
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Weight training 60 min Frivilligt |
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Strength - Core 10 min Swimming 15 - 20 min 100 m, 4x50m, 4x25m |
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Cycling 0 min tävlingsdistans i måttlig fartWeight training 60 min
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Triathlon 0 min Loppträning: kör hela tävlingsdistanser |
| 356 - 371 min 0.8 km |
4 |
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Strength - Core 10 min Swimming 40 - 50 min 1 km 1000 m, måttlig fart |
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Swimming 60 min Måttlig fartWeight training 60 min
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Weight training 60 min Frivilligt |
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Strength - Core 10 min Swimming 40 - 50 min 1 km
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Strength - Core 10 min Running 30 min
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| 470 - 490 min 2 km |
5 |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km 1200 m, måttlig fart |
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Swimming 65 min måttlig fartWeight training 60 min
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Strength - Core 10 min Running - Inte. 36 min
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Weight training 60 min Frivilligt |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Strength - Core 10 min Running 30 min
|
| 451 - 481 min 3.6 km |
6 |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Swimming 60 min Måttlig fartWeight training 60 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Swimming 30 min Cycling 50 min Running 20 min
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Strength - Core 10 min Running 35 min Weight training 60 min Frivilligt |
| 595 - 615 min 2.4 km |
7 |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Swimming 65 min Måttlig fartWeight training 60 min
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Strength - Core 10 min Running - Inte. 36 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 55 - 65 min 1.4 km
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Cycling 65 min Måttlig fartWeight training 60 min
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Strength - Core 10 min Running 40 min
|
| 531 - 551 min 2.6 km |
8 |
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Strength - Core 10 min Swimming 55 - 65 min 1.4 km
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Swimming 65 min Måttlig fartWeight training 60 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 55 - 65 min 1.4 km
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Swimming 30 min Cycling 50 min Running 20 min
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Strength - Core 10 min Running 40 min Weight training 60 min Frivilligt. |
| 615 - 635 min 2.8 km |
9 |
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Strength - Core 10 min Swimming 50 - 60 min 1.2 km
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Swimming 70 min Måttlig fartWeight training 60 min
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Strength - Core 10 min Running - Inte. 36 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 55 - 65 min 1.4 km
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Cycling 75 min Måttlig fart.Weight training 60 min
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Strength - Core 10 min Running 50 min
|
| 556 - 576 min 2.6 km |
10 |
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Strength - Core 10 min Swimming 55 - 65 min 1.4 km
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Swimming 75 min Måttlig fartWeight training 60 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 60 - 90 min 1.6 km
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Cycling 85 min Måttlig fart.Weight training 60 min
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Strength - Core 10 min Running 40 min
|
| 615 - 655 min 3 km |
11 |
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Strength - Core 10 min Swimming 50 - 55 min 1.2 km
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Swimming 85 min Måttlig fart.Weight training 60 min
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Strength - Core 10 min Running - Inte. 36 min
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Weight training 60 min Frivilligt. |
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Strength - Core 10 min Swimming 55 - 60 min 1.4 km
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Swimming 35 min Cycling 55 min Running 25 min
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Strength - Core 10 min Running 30 min
|
| 531 - 541 min 2.6 km |
12 |
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Strength - Core 10 min Swimming 40 - 45 min 1 km
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Swimming 50 min Måttlig fart.Weight training 60 min
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Weight training 60 min Frivilligt |
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Strength - Core 10 min Swimming 40 - 45 min 1 km
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| | | 315 - 325 min 2 km |