Kalmar Triathlon 2010, 29v, start 11/1 - Träningsprogram - Workout program

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.

wMondayTuesdayWednesdayThursdayFridaySaturdaySunday
1
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
60 min
3 km
Distans TT
Cycling
120 min
60 km
Distans
Running
70 min
14 km
Distans
425 min
114 - 0 km
2
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Snabbdistans
Swimming
60 min
3 km
Distans
Cycling
150 min
75 km
Distans
Running
80 min
16 km
Distans
465 min
131 - 0 km
3
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Snabbdistans
Swimming
60 min
3 km
Distans
Cycling
180 min
90 km
Distans
Running
90 min
18 km
Distans
505 min
148 - 0 km
4
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
30 min
15 km
Intervall
Running
50 min
10 km
Distans
Swimming
60 min
3 km
Distans
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
405 min
107 - 0 km
5
Swimming
60 min
2 km
Teknik
Running
35 min
7 km
Tempo
Cycling
60 min
30 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
60 min
3 km
Distans TT
Cycling
160 min
80 km
Distans
Running
80 min
16 km
Distans
505 min
148 - 0 km
6
Swimming
60 min
2 km
Teknik
Running
35 min
7 km
Tempo
Cycling
60 min
30 km
Intervall
Running
60 min
12 km
Snabbdistans
Swimming
60 min
3 km
Distans
Cycling
200 min
100 km
Distans
Running
90 min
18 km
Distans
565 min
172 - 0 km
7
Swimming
60 min
2 km
Teknik
Running
35 min
7 km
Tempo
Cycling
60 min
30 km
Intervall
Running
60 min
12 km
Snabbdistans
Swimming
60 min
3 km
Distans
Cycling
240 min
120 km
Distans
Running
110 min
22 km
Distans
625 min
196 - 0 km
8
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
30 min
15 km
Intervall
Running
50 min
10 km
Distans
Swimming
60 min
3 km
Distans
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
405 min
107 - 0 km
9
Swimming
60 min
2 km
Teknik
Running
40 min
8 km
Tempo
Cycling
70 min
35 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
80 min
4 km
Distans TT
Cycling
120 min
60 km
Distans TT
Running
80 min
16 km
Distans
500 min
135 - 0 km
10
Swimming
60 min
2 km
Teknik
Running
40 min
8 km
Tempo
Cycling
70 min
35 km
Intervall
Running
70 min
14 km
Snabbdistans
Swimming
80 min
4 km
Distans
Cycling
200 min
100 km
Distans
Running
100 min
20 km
Distans
620 min
183 - 0 km
11
Swimming
60 min
2 km
Teknik
Running
40 min
8 km
Tempo
Cycling
70 min
35 km
Intervall
Running
70 min
14 km
Snabbdistans
Swimming
80 min
4 km
Distans
Cycling
240 min
120 km
Distans
Running
120 min
24 km
Distans
680 min
207 - 0 km
12
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Distans
Swimming
80 min
4 km
Distans
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
435 min
113 - 0 km
13
Swimming
60 min
2 km
Teknik
Running
50 min
10 km
Tempo
Cycling
80 min
40 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
80 min
4 km
Distans TT
Cycling
120 min
60 km
Distans TT
Running
90 min
18 km
Distans
530 min
144 - 0 km
14
Swimming
60 min
2 km
Teknik
Running
50 min
10 km
Tempo
Cycling
80 min
40 km
Intervall
Running
70 min
14 km
Snabbdistans
Swimming
80 min
4 km
Distans
Cycling
200 min
100 km
Distans
Running
110 min
22 km
Distans
650 min
192 - 0 km
15
Swimming
60 min
2 km
Teknik
Running
50 min
10 km
Tempo
Cycling
80 min
40 km
Intervall
Running
70 min
14 km
Snabbdistans
Swimming
80 min
4 km
Distans
Cycling
240 min
120 km
Distans
Running
130 min
26 km
Distans
710 min
216 - 0 km
16
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Distans
Swimming
80 min
4 km
Distans
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
435 min
113 - 0 km
17
Swimming
60 min
2 km
Teknik
Running
60 min
12 km
Tempo
Cycling
90 min
45 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
80 min
4 km
Distans TT
Cycling
120 min
60 km
Distans TT
Running
100 min
20 km
Distans
560 min
153 - 0 km
18
Swimming
60 min
2 km
Teknik
Running
60 min
12 km
Tempo
Cycling
90 min
45 km
Intervall
Running
80 min
16 km
Snabbdistans
Swimming
80 min
4 km
Distans
Cycling
240 min
120 km
Distans
Running
70 min
14 km
Distans
680 min
213 - 0 km
19
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
90 min
45 km
Intervall
Running
15 min
3 km
Tempo
Swimming
60 min
3 km
Distans
Running
105 min
21 km
Gbg-varvet
Cycling
120 min
60 km
Distans
475 min
139 - 0 km
20
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Distans
Swimming
80 min
4 km
Distans
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
435 min
113 - 0 km
21
Swimming
60 min
2 km
Teknik
Running
60 min
12 km
Tempo
Cycling
90 min
45 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
80 min
4 km
Distans TT
Cycling
120 min
60 km
Distans TT
Running
110 min
22 km
Distans
570 min
155 - 0 km
22
Swimming
60 min
2 km
Teknik
Running
60 min
12 km
Tempo
Cycling
90 min
45 km
Intervall
Running
80 min
16 km
Snabbdistans
Swimming
80 min
4 km
Distans Ute
Cycling
240 min
120 km
Distans
Running
130 min
26 km
Distans
740 min
225 - 0 km
23
Swimming
60 min
2 km
Teknik
Running
60 min
12 km
Tempo
Cycling
90 min
45 km
Intervall
Running
80 min
16 km
Snabbdistans
Swimming
80 min
4 km
Distans Ute
Cycling
320 min
160 km
Distans
Running
150 min
30 km
Distans
840 min
269 - 0 km
24
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
50 min
10 km
Distans
Swimming
80 min
4 km
Distans Ute
Cycling
120 min
60 km
Distans
Running
60 min
12 km
Distans
435 min
113 - 0 km
25
Swimming
60 min
2 km
Teknik
Running
50 min
10 km
Tempo
Cycling
60 min
30 km
Intervall
Running
50 min
10 km
Snabbdistans TT
Swimming
80 min
4 km
Distans TT
Cycling
120 min
60 km
Distans TT
Running
120 min
24 km
Distans
540 min
140 - 0 km
26
Swimming
60 min
2 km
Teknik
Running
50 min
10 km
Tempo
Cycling
60 min
30 km
Intervall
Running
80 min
16 km
Snabbdistans
Swimming
80 min
4 km
Distans Ute
Cycling
320 min
160 km
Distans
Running
150 min
30 km
Distans
800 min
252 - 0 km
27
Swimming
60 min
2 km
Teknik
Running
40 min
8 km
Tempo
Cycling
40 min
20 km
Intervall
Running
80 min
16 km
Snabbdistans
Swimming
80 min
4 km
Distans Ute
Cycling
200 min
100 km
Distans
Running
100 min
20 km
Distans
600 min
170 - 0 km
28
Swimming
60 min
2 km
Teknik
Running
25 min
5 km
Tempo
Cycling
40 min
20 km
Intervall
Running
40 min
8 km
Snabbdistans
Swimming
60 min
3 km
Distans Ute
Cycling
120 min
60 km
Distans
Running
50 min
10 km
Distans
395 min
108 - 0 km
29
Swimming
30 min
1 km
Teknik
Running
15 min
3 km
Tempo
Cycling
20 min
10 km
Intervall
Running
25 min
5 km
Distans
Swimming
80 min
4 km
Kalmar Tri
Running
240 min
42 km
Kalmar Tri
Cycling
360 min
180 km
Kalmar Tri
770 min
245 - 0 km