Plano Olimpico 12semanas 1

Olympic Triathlon NaN/NaN/NaN NaN/NaN/NaN
NVEL 1 12 semanas 4 exerccios/semana
Semana 1
NaN/NaN/NaN W01D1- Free and back mix, Z1, 200m.

Easy Swim Pull, working on and early catch, Z1, 200m. Rest, 20 seconds. Repeat 3 times.
Free and kick mix, Z1, 200m.
Don't worry too much about speed on this session, just get used to being in the water and feeling relaxed. Work on technique,
especially your catch and body rotation.
NaN/NaN/NaN W01D2- Warm up, light mobility work, 5-10 minutes.

Easy Run Run, Z1, 20 minutes.
Cool down, 5-10 minutes.
Stretch, 5 minutes.
Aim to hold a consistent heart rate and pace; don't go out too hard. You should nish feeling good.
NaN/NaN/NaN Rest Rest day. Take the day o to recover from your rst couple of days. You might not feel as though you need it, but the goal is to be
consistent. Taking recovery before you need it will help this. Do some light stretching or get a massage if you can.
NaN/NaN/NaN W01D4- Bike, Z1, 5 minutes, 90 RPM.

Easy Bike Bike, Z1, 5 minutes, 80 RPM.
Bike, Z1, 35 minutes, 90-95 RPM.
Bike, very easy, 5 minutes.
You can do this on the road or turbo. Focus on smooth pedaling. this will help to recover your legs.

Tech Swim Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 3 times.
Pull or swim, Z1, 150m.
Work on your recovery and catch at front of stroke.
NaN/NaN/NaN W01D6a- Bike, Z1, 5 minutes, 90 RPM.

Bike/Run Bike, Z1, 5 minutes, 80 RPM.
Brick Bike, Z1, 25 minutes, 95 RPM.
Straight o the bike and into the run.
NaN/NaN/NaN W01D6b- Run, Z1, 20 minutes.

Easy Run Cool down, 5-10 minutes.
Keep RPM up when running o the bike. Aim for around 93-95 RPM. Remember to hydrate during the session.
NaN/NaN/NaN Rest Moveable day o. Take the day o to recover from your week. Ideally rest on this day, but move your rest day if it ts better somewhere
else in your week. Do some light stretching or get a massage if you can.
Semana 2
NaN/NaN/NaN W02D1- Swim with a little bit of back stroke, Z1, 200m.
Steady Swim Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim or pull, Z2, 200m. Rest, 20 seconds. Repeat 4 times.
Swim, Z1, 200m.
Count your strokes on every 3rd 50m of your 200s and aim to reduce the amount of strokes you take in subsequent sessions.
NaN/NaN/NaN W02D2-Long Run, Z1, 45 minutes.

Run Cool down, 5-10 minutes.
Light stretching, 5-10 minutes.
Keep intensity even throughout the session. This will help to build your base endurance which will support your higher intensity work
later on. Keep RPM high throughout and stand tall with good technique.

Steady Bike Bike swapping legs every 30 seconds, Z1, 3 minutes, 90 RPM.
Bike, Z2, 8 minutes, 75 RPM.
Bike, Z1, easy spinning, 5 minutes.
Do this session on the turbo or a set of rollers.
NaN/NaN/NaN W02D4-Easy Free and back mix, Z1, 200m.

Swim Pull, working on an early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times.
Use this session to loosen the legs from the past couple of days. Relax in the water and work on your technique.
NaN/NaN/NaN W02D5-Build Warm up, core strength exercises, 10-15 minutes.
Run Run, Z1, 15 minutes.
Run, Z2, 8 minutes.
Run, Z3, 4 minutes.
Run, Z1, 5 minutes.
Stretch, 10 minutes.
Build your pace throughout the session and maintain your form.
NaN/NaN/NaN W02D6a- Bike, Z1, 35 minutes. Bike, Z2, 10 minutes. Repeat 2 times.
Bike/Run Brick Ride on hilly terrain. Don't worry too much if your heart rate goes into Z2 or even Z3 for short periods during the ride. Stay in the seat
over any hills and pedal smoothly.
NaN/NaN/NaN W02D6a-Easy Run, Z1, 10 minutes.

During this bike/run brick workout, aim for 30-50 grams of carbs per hour.
NaN/NaN/NaN Rest Moveable day o. Ideally rest on this day, but move your rest day if it ts better somewhere else in your week. Try not to do back-to-
back hard sessions if you can avoid it.
Work on your nutrition, especially your recovery after a hard or long session where you need to take in both carbs and protein within
30 minutes of nishing.
Semana 3
NaN/NaN/NaN W03D1- Run, Z1, 10 minutes.

Tech Run Run, Z3, 1 minute. Recover, Z1, 1 minute. Run, Z1, 8 minutes. Repeat 6 times.
Work on your technique during the pace variation. Maintain a high RPM, stand tall and pick your knees whether you are running fast or
slow.

Easy Swim Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 5 times.
Slight increase in distance. Continue to focus on technique rather than speed. This session will help to build your aerobic base without
taxing your system too much.

Steady Bike single leg, swapping legs every 30 seconds, Z1, 3 minutes, 90 RPM. Bike, Z2, 8 minutes, 75 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat
Bike 4 times.
Do this session on the turbo or a set of rollers.
NaN/NaN/NaN W03D4- Run, Z1, 20 minutes

Easy Run Cool down, 5-10 minutes
Optional: If you are feeling tired take the day o. Otherwise, work on weakest discipline. You may swap Easy Run 20 for Easy Bike 50 or
Steady Swim 1.3. Don't worry about speed, just get some extra miles in on your weakest sport.
NaN/NaN/NaN Rest Rest day. How old are the shoes you are running in? A common cause of injury is running in shoes that have lost their spring or support
due to age or use. If your shoes are more than a year old or you have been doing a lot of running in the past 6 months, it might be worth
getting a new pair.

Bike, Z1, very easy, 5 minutes.
Straight o bike and into the run.

Keep RPM up when running o bike. Aim for around 93-95 RPM. Remember to hydrate during the session.
NaN/NaN/NaN W03D7- Swim in open water to start getting used to that environment.
Steady Swim, Z1, 5 minutes
OW Swim Swim, breathe bilaterally if you can, Z2, 8 minutes. Recovery, 2 minutes. Repeat 3 times.
Swim and kick, Z1, 5 minutes.
Nice and relaxed. Enjoy!
Semana 4
NaN/NaN/NaN Rest Rest day. This week is a recovery and testing week. Make the most of some easier sessions and days o to get mentally ready for the
next few weeks of hard work.
NaN/NaN/NaN W04D2-Tech Free and back mix, Z1, 300m.

Swim Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 5 times.
Pull or swim, Z1, 150m.
See if you can get a swim coach to have a look at your stroke and give you some tips on your technique.
NaN/NaN/NaN Rest Rest day. Do some light stretching or go to a yoga class if you can. Get your bike serviced if you haven't had it done for a while.
NaN/NaN/NaN W04D4-Test Run, Z1, 5 minutes.

Run, Z3, 2 minutes.
Run, time trial, best eort, 3km. Record your time and heart rate.
Run, Z1, 10 minutes.
Run on a at surface. Try to use the same location for subsequent tests. Don't go out too hard, aim to build through the eort.
NaN/NaN/NaN W04D5-Easy Bike, Z1, 5 minutes, 90 RPM.

Bike Bike, Z1, 5 minutes, 80 RPM.
Bike, very easy pace, 5 minutes.
Cool down, 5-10 minutes
You can do this on the road or turbo. Focus on smooth pedaling. This will help to recover your legs from yesterday's hard run.
NaN/NaN/NaN W04D6-Test Swim with a bit of backstroke, Z1, 300m.

Swim Swim, Z1, 50m. Recover, 15 seconds.
Swim, Z2, 50m. Recover, 15 seconds.
Swim, Z1, recovery, 50m.
Swim, time trial, 400m. Aim for the best time you can do. Don't go out too hard. Record your time and heart rate at the end of the
swim.
Kick, Z2, 25m. Recover, 10 seconds. Repeat 4 times.
Swim, Z1, 150m.
NaN/NaN/NaN Rest Moveable day o. Ideally rest on this day, but move your rest day if it ts better somewhere else in your week. Try not to do back-to-
back hard sessions if you can avoid it.
Semana 5
NaN/NaN/NaN W05D1- Kick/pull/swim mix, Z1, 100m. Rest, 10 seconds. Repeat 3 times.
Steady Swim, Z2, 400m. Rest, 30 seconds. Repeat 4 times.
Swim Free and back mix, Z1, 200m.
Pushing your totals up a little. Focus on your form as you get tired.

Test Bike, Z2, 5 minutes, 90 RPM.
Bike, Z1, 5 minutes.
Bike, time trial, best eort, 16km TT. Record time and heart rate.
Can be done on the road or turbo. Try to use the same location for subsequent tests.

Easy Run, Z1, 50 minutes.
Stretch, 5 minutes.
Aim to hold a consistent heart rate and pace, so don't go out too hard. You should nish feeling good.
NaN/NaN/NaN Rest Rest day. How comfortable are you on the bike? People spend thousands on buying a bike but then never get it tted properly. It's a
worthwhile investment. Not only will it help you be more comfortable and ecient on the bike, it will also help your running because you
won't get o the bike as fatigued.

Easy Pull, working on an early catch, Z1, 300m. Rest, 20 seconds. Repeat 5 times.
Swim Free and kick, Z1, 200m.
Compare times and stroke counts to the same session in Week 3. You should be going faster with the same stroke count or using fewer
strokes for the same speed.
NaN/NaN/NaN W05D6- Bike, Z1, 55 minutes. Bike in Z2, 20 minutes. Repeat 2 times.
Long Cool down, 5-10 minutes.
Bike Pushing your long ride out a bit. Ride on hilly terrain. Stay in seat over any hills and pedal smoothly.

Long Cool down, 5-10 minutes.
Run Keep intensity even throughout the session. Legs might be tired from your long ride yesterday, so make sure you focus on holding good
form. Keep RPM high and stand tall.
Semana 6
NaN/NaN/NaN Rest Moveable day o. Update your training diary today if you haven't done it in a while. It's good to add comments about how you felt and
the conditions when you were training. This gives a bit more insight into how you are coping with the training.

Tempo Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim Swim, Z1, 50m. Rest, 15 seconds.
Swim, Z2, 50m. Rest, 15 seconds.
Free and back mix, Z3, 1500m. Practice your pacing for your race. Visualize yourself swimming in the event.
Free and back mix, Z1, 200m.

Easy Run Run, Z1, 40 minutes.
Keep working on your technique, even when running slowly. Don't get sloppy. Pick up knees, stand tall and keep RPM around 93-95.
NaN/NaN/NaN W06D4-Hilly Bike, Z1, 20 minutes, 90 RPM. Bike, Z2, 10 minutes, 75 RPM. Repeat 3 times.
Bike Cool down, 5-10 minutes.
Long ride over hilly terrain. Pedal smoothly over hills. Remember to hydrate and fuel during the ride.
NaN/NaN/NaN W06D5- Swim with a little backstroke, Z1, 200m.

Steady Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim Swim, Z2, 800m. Rest, 80 seconds. Repeat 2 times.
Swim, Z1, 200m.
Slightly longer reps to improve endurance. Keep counting strokes every 3rd 50m to check you are holding your form together.

O bike straight into the run.

Tempo Run Run, Z1, 10 minutes.
Work on form during your run.

Optional: If you are feeling tired take the day o. Otherwise, work on weakest discipline. You may swap Easy Run 20 for Easy Bike 50 or
Steady Swim 1.4. Don't worry about speed, just get some extra miles in on your weakest sport.
Congratulations! You're halfway through your preparation. Aim to continue being consistent with your training.
Semana 7

Easy Swim Pull, working on early catch, Z1, 200m. Rest, 20 seconds. Repeat 6 times.
Use this session to loosen the legs from the past couple of days. Relax in the water and work on your technique.

Fartlek Run Run, Z2, 4 minutes.
Run, Z3, 3 minutes.
Recover, 2 minutes.
Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 6 times.
Run Z1, 6 minutes.
Make sure you have your recovery nutrition in place before you start this one.
NaN/NaN/NaN Rest Moveable day o. Ideally rest on this day, but move your rest day if it ts better somewhere else in your week. Try not to do back-to-back
hard sessions if you can avoid it.
NaN/NaN/NaN W07D4-Hilly Bike, Z1, 20 minutes, 90 RPM. Bike, Z2, 10 minutes, 75 RPM. Repeat 3 times.
Bike Cool down, 5-10 minutes.
Long ride over hilly terrain. Pedal smoothly over hills. Remember to hydrate and fuel during the ride.
NaN/NaN/NaN W07D5- Free and back, Z1, 200m.

Tempo Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim, Z3, 300m. Rest, 30 seconds. Repeat 5 times. Aim for your target race speed.
Free and back mix, Z3, 200m.

Long Run Cool down, 5-10 minutes.
Slight increase in the length of your long run. Keep working on your technique. Take a couple of gels with you and take one at 20
minutes and another at 40 minutes to keep energy levels up and to help recover faster.

Easy Bike Bike, Z1, 5 minutes, 80 RPM.
Can do this on road or turbo. Focus on smooth pedaling. This will help to recover your legs from yesterday's hard run.
Semana 8
NaN/NaN/NaN Rest Rest day. This week is a recovery and testing week, so take it easy and enjoy some easier sessions.
NaN/NaN/NaN Rest Moveable day o. Do some light stretching or get a massage if you can.
NaN/NaN/NaN W08D3-Easy Light mobility work, 5-10 minutes.

If legs are sore, you could do this session as an aqua jog at the pool.
NaN/NaN/NaN W08D4-Test Swim with a little bit of backstroke, Z1, 300m.

Recovery swim, Z1, 50m.
Swim, time trial, 400m. Aim for your best time. Compare with the test in week 2. Control your intensity to start.
Kick, Z2, 25m. Rest, 10 seconds. Repeat 4 times.
Swim, Z1, 150m.
NaN/NaN/NaN W08D5-Easy Run, Z1, 20 minutes.

Optional: If you are feeling tired take the day o, otherwise, work on your weakest discipline. Easy Bike 50 or Easy Swim 1.3. Work on
technique, don't worry about speed.
NaN/NaN/NaN W08D6-Test Use the same location as your test in week 3.

Bike, time trial, 16km at your best eort. Record time and heart rate.
NaN/NaN/NaN W08D7-Long Run, Z1, 60 minutes.

Run Cool down, 5-10 minutes
Remember to keep working on technique: high knees, RPM around 94 and stand tall.
Semana 9
NaN/NaN/NaN W09D2-Tempo Swim, free and back, Z1, 200m.

Swim Swim, drill, Z1, 50m. Rest, 10 seconds.
Swim, Z3, 1500m. Rest, 30 seconds. Practice your pacing for your race. Visualize yourself swimming in the event.
Swim, free and back, Z1, 200m.
NaN/NaN/NaN Rest Moveable day o. Ideally rest on this day, but move your rest day if it ts better somewhere else in your week. Try not to do back-
to-back hard sessions if you can avoid it.
NaN/NaN/NaN W09D3-Test Run Use the same location as your run test in week 4.
Run, Z1, 5 minutes.
Run, Z2, 3 minutes.
Run, Z3, 2 minutes.
Run, Z1, 5 minutes.
Run, time trial, 3km, best eort. Record time and heart rate.
Don't go out too hard, pace your eort. Run in the same shoes as you'll race in, and don't wear socks if you won't race in them.
NaN/NaN/NaN W09D4-Easy Bike Bike, Z1, 5 minutes, 90 RPM.

Bike, Z5, 15 seconds, 100-105 RPM. Bike, Z1, 4 minutes and 45 seconds at 90 RPM. Repeat 5 times.
The sprints will help to wake up your legs.
NaN/NaN/NaN W09D5-Tech Swim, mix of free and back, Z1, 300m.

Swim Kick, Z1, 25m. Rest, 20 seconds. Drill, Z1, 50m. Rest, 20 seconds. Swim, Z1, 75m. Rest, 20 seconds. Repeat 5 times.
Swim or pull, Z1, 150m.
Work on your recovery and catch at front of stroke.
NaN/NaN/NaN W09D6a- Race simulation brick workout. Use this session to practice pacing for the race. Wear your race kit.
Bike/Run Brick Bike, Z1, 5 minutes, 85 RPM.
Bike, Z3, 30km, 95 RPM.
NaN/NaN/NaN W09D6b-Tempo Run, Z3, 7km.

NaN/NaN/NaN W09D7-Easy Run Light mobility work, 5-10 minutes.

Stretch, 5 minutes.
Aim to hold a consistent heart rate and pace, so don't go out too hard. You should nish feeling good.
Semana 10
NaN/NaN/NaN W10D1-Max Swim Swim with a little bit of backstroke, Z1, 200m.
Swim, Z5, 25m. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times.
Swim, Z3, 400m.
Swim, Z1, 200m.
NaN/NaN/NaN W10D2-Easy Bike Bike, Z1, 5 minutes, 90 RPM

Bike, Z5, 15 seconds, 100-105 RPM. Bike, Z1, 4 minutes and 45 seconds at 90 RPM. Repeat 5 times.
Can do this on road or turbo. The sprints will help to wake up your legs.
NaN/NaN/NaN W10D3-Build Run Run, Z1, 15 minutes.

Run, Z3, 8 minutes.
Run, Z1, 5 minutes.
Stretch, 10 minutes.
Build your pace throughout the session and maintain your form.
NaN/NaN/NaN Rest Rest day. Enjoy a bit of sleeping in and do some light stretching or yoga in the evening. Book your bike in to be serviced now, so
it's not a last minute rush before your race.
NaN/NaN/NaN W10D5-Steady Swim Swim with a little bit of backstroke, Z1, 200m.
Swim, Z1, 200m.
During the long swim, build condence in the water. Count strokes every third 50m to make sure you're holding your form
together.
NaN/NaN/NaN W10D6a-Long Bike, Z1, 45 minutes. Bike, Z2, 15 minutes. Repeat 2 times.
Bike/Run Brick Ride on hilly terrain. Don't worry too much if your heart rate goes into Z2 or even Z3 for short periods during the 45 minutes
of Z1 over hills.
Aim for 30-50 grams of carbs per hour.
NaN/NaN/NaN W10D6b-Easy Run Run, Z1, 20 minutes.

NaN/NaN/NaN W10D7-Easy Run Light mobility work, 5-10 minutes.

If legs are sore, you could do this session as an aqua jog at the pool.
Semana 11
NaN/NaN/NaN W11D1-Easy Swim, free and back mix, Z1, 200m.

Swim Pull, working on an early catch, Z1, 400m. Rest, 20 seconds. Repeat 3 times.
Swim, mix of free and kick, Z1, 200m.
The longer reps prepare you for your race. If you're going to be racing in a wetsuit, use it for part or all of this session.
NaN/NaN/NaN W11D2-Fartlek Run, Z1, 5 minutes.

Run, Z3, 3 minutes.
Run, recovery, Z1, 2 minutes.
Run, Z3, 2 minutes. Run, Z1, 1 minute. Run, Z4, 1 minute. Run, Z1, 1 minute. Repeat 4 times.
Run, Z1, 6 minutes.
Don't force the pace, just focus on technique and let the speed come.
NaN/NaN/NaN W11D3-Easy Run, Z1, 30 minutes.

Optional: Day o if you are tired, or work on your weakest discipline. Easy Bike 60 or Tech Swim 1.2. Work on technique, don't worry
about speed. Just get in some miles in your weakest sport.
NaN/NaN/NaN W11D4-Hard Bike, Z1, 5 minutes, 85 RPM.

Bike, Z4, 3 minutes, 95 RPM. Bike, Z1, 2 minutes, 85 RPM. Bike, Z5, 30 seconds, 100 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat 4
times.
NaN/NaN/NaN W11D5-Tempo Swim, free and back, Z1, 200m.

Swim Drill, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Use the 800m rep to practice your pacing for your race. Visualize yourself swimming in the event.

Bike/Run Brick Bike, Z2, 5 minutes, 90 RPM.
Practice pacing and use race equipment.
NaN/NaN/NaN W11D6b- Run, Z3, 10 minutes. Run, Z1, 5 minutes. Repeat 2 times.
Tempo Run Cool down, 5-10 minutes.
Practice pacing and use race equipment.
NaN/NaN/NaN Rest Rest day. Congratulations! All of the hard work is done now. Start to do some visualization of your race to mentally prepare.
Semana 12
NaN/NaN/NaN W12D1- Swim with a bit of backstroke, Z1, 200m.

Max Swim Kick, Z1, 50m. Rest, 10 seconds. Repeat 2 times.
Swim, Z5, 25m. Rest, 30 seconds. Swim, Z1, 25m. Rest, 30 seconds. Repeat 4 times.
Swim and kick, Z1, 100m.
Swim, Z3, 400m.
Swim, Z1, 200m.
NaN/NaN/NaN Rest Rest day. Get a massage today, but only if you have been getting them regularly. Otherwise, do some light stretching. Write out a timeline
for the evening before the race up to the start of the race, so you are clear about what you are doing and where you need to be. Refer to
the race website or info you have received.

Hard Bike Bike, Z2, 3 minutes, 90 RPM.
Bike Z1, 3 minutes.
Bike, Z4, 2 minutes, 95 RPM. Bike, Z1, 1 minute, 85 RPM. Bike, Z5, 30 seconds, 100 RPM. Bike, Z1, 2 minutes, 85 RPM. Repeat 2 times
NaN/NaN/NaN Rest Rest day. Start organizing your race kit and put it in one place or in the bag you will take to the race. Take spares of essential equipment
like goggles, shoe laces, inner tubes and a tire.

Pick Up Run, Z4, 30 seconds. Run, Z2, 90 seconds. Repeat 5 times
Run on a soft surface in your race shoes if you can. Don't force the pace during your 30-second pick ups. You should be starting to feel
pretty good, so let the speed come naturally.
NaN/NaN/NaN W12D6a- Swim, Z1, 200m. Rest, 20 seconds.

Easy Swim, Z2, 200m. Rest, 20 seconds.
Swim, Z4, 25m. Rest, 20 seconds. Repeat 4 times.
NaN/NaN/NaN W12D6b- Bike, Z2, 20 minutes, 95 RPM.

Easy Bike Use the bike ride just to check your gears and brakes to make sure everything is working. Try to do both of these workouts in the morning
and relax in the evening.
NaN/NaN/NaN Descansar Descansar
Criado por
Triathlon Perfomance Solutions
Ben Bright foi o treinador de Triatlo Olmpico masculino da Gr-Bretanha para os Jogos Olmpicos de 2012. Tambm um antigo atleta olmpico de triatlo (Sidney 2000)
que treinou atletas de triatlo Olmpicos e Campees do mundo. A sua empresa, a Triathlon Performance Solutions, oferece treino e campos de treino para atletas de todas
as idades que encaram seriamente a maximizao do seu potencial.
As informaes, os conselhos e os planos de treino que se encontram neste website so fornecidos apenas com ns educativos. Antes de efetuar quaisquer alteraes aos seus hbitos de exerccio e
antes de implementar quaisquer informaes ou planos de treino includos neste website, deve consultar o seu mdico. A implementao dos conselhos ou de planos de treino fornecidos neste
website da responsabilidade do utilizador. A Garmin no se responsabiliza por quaisquer ferimentos nem por outros problemas de sade de que o utilizador possa sofrer como consequncia da
implementao dos conselhos ou dos planos de treino fornecidos neste website.

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Olympic Triathlon NaN/NaN/NaN NaN/NaN/NaN

NVEL 1 12 semanas 4 exerccios/semana

NaN/NaN/NaN W01D1- Free and back mix, Z1, 200m.

NaN/NaN/NaN W01D2- Warm up, light mobility work, 5-10 minutes.

NaN/NaN/NaN W01D4- Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W01D5- Free and back mix, Z1, 200m.

NaN/NaN/NaN W01D6a- Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W01D6b- Run, Z1, 20 minutes.

NaN/NaN/NaN W02D2-Long Run, Z1, 45 minutes.

NaN/NaN/NaN W02D3- Bike, Z1, 6 minutes, 95 RPM.

NaN/NaN/NaN W02D4-Easy Free and back mix, Z1, 200m.

NaN/NaN/NaN W02D6a-Easy Run, Z1, 10 minutes.

NaN/NaN/NaN W03D1- Run, Z1, 10 minutes.

NaN/NaN/NaN W03D2- Free and back mix, Z1, 200m.

NaN/NaN/NaN W03D3- Bike, Z1, 5 minutes, 95 RPM.

NaN/NaN/NaN W03D4- Run, Z1, 20 minutes

NaN/NaN/NaN W03D6a- Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W03D6b- Run, Z1, 30 minutes.

NaN/NaN/NaN W04D2-Tech Free and back mix, Z1, 300m.

NaN/NaN/NaN W04D4-Test Run, Z1, 5 minutes.

NaN/NaN/NaN W04D5-Easy Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W04D6-Test Swim with a bit of backstroke, Z1, 300m.

NaN/NaN/NaN W05D2- Bike, Z1, 5 minutes, 85 RPM.

NaN/NaN/NaN W05D3- Warm up, light mobility work, 5-10 minutes.

NaN/NaN/NaN W05D5- Free and back mix, Z1, 200m.

NaN/NaN/NaN W05D7- Run, Z1, 60 minutes.

NaN/NaN/NaN W06D2- Free and back mix, Z1, 200m.

NaN/NaN/NaN W06D3- Warm up, light mobility work, 5-10 minutes.

NaN/NaN/NaN W06D5- Swim with a little backstroke, Z1, 200m.

NaN/NaN/NaN W06D6a- Bike, Z1, 10 minutes, 85 RPM.

NaN/NaN/NaN W06D6b- Run, Z3, 20 minutes.

NaN/NaN/NaN W06D7- Run, Z1, 20 minutes.

NaN/NaN/NaN W07D1- Free and back mix, Z1, 200m.

NaN/NaN/NaN W07D2- Run, Z1, 5 minutes.

NaN/NaN/NaN W07D5- Free and back, Z1, 200m.

NaN/NaN/NaN W07D6- Run, Z1, 70 minutes.

NaN/NaN/NaN W07D7- Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W08D3-Easy Light mobility work, 5-10 minutes.

NaN/NaN/NaN W08D4-Test Swim with a little bit of backstroke, Z1, 300m.

NaN/NaN/NaN W08D5-Easy Run, Z1, 20 minutes.

NaN/NaN/NaN W08D6-Test Use the same location as your test in week 3.

NaN/NaN/NaN W08D7-Long Run, Z1, 60 minutes.

NaN/NaN/NaN W09D2-Tempo Swim, free and back, Z1, 200m.

NaN/NaN/NaN W09D4-Easy Bike Bike, Z1, 5 minutes, 90 RPM.

NaN/NaN/NaN W09D5-Tech Swim, mix of free and back, Z1, 300m.

NaN/NaN/NaN W09D6b-Tempo Run, Z3, 7km.

NaN/NaN/NaN W09D7-Easy Run Light mobility work, 5-10 minutes.

NaN/NaN/NaN W10D2-Easy Bike Bike, Z1, 5 minutes, 90 RPM

NaN/NaN/NaN W10D3-Build Run Run, Z1, 15 minutes.

NaN/NaN/NaN W10D6b-Easy Run Run, Z1, 20 minutes.

NaN/NaN/NaN W10D7-Easy Run Light mobility work, 5-10 minutes.

NaN/NaN/NaN W11D1-Easy Swim, free and back mix, Z1, 200m.

NaN/NaN/NaN W11D2-Fartlek Run, Z1, 5 minutes.

NaN/NaN/NaN W11D3-Easy Run, Z1, 30 minutes.

NaN/NaN/NaN W11D4-Hard Bike, Z1, 5 minutes, 85 RPM.

NaN/NaN/NaN W11D5-Tempo Swim, free and back, Z1, 200m.

NaN/NaN/NaN W11D6a- Bike, Z1, 5 minutes, 85 RPM.

NaN/NaN/NaN W12D1- Swim with a bit of backstroke, Z1, 200m.

NaN/NaN/NaN W12D3- Bike, Z1, 3 minutes, 85 RPM.

NaN/NaN/NaN W12D5- Run, Z1, 5 minutes.

NaN/NaN/NaN W12D6a- Swim, Z1, 200m. Rest, 20 seconds.

NaN/NaN/NaN W12D6b- Bike, Z2, 20 minutes, 95 RPM.

NaN/NaN/NaN Descansar Descansar

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