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Training Program
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Triathlon
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Advanced Duathlon (Run/Bike/Run)
| Advanced Duathlon (Run/Bike/Run) |
Day 036 - recovery
run- 40 minutes
Day 037 - cadence, AT, power
ride: 1hr, 2sets of 6x2(1) alternate 100rpm w/ 90 rpm. 95% effort
Day 038 - aerobic recovery
run- 40min easy
Day 039 - AT, power, leg speed
run- 55min 10x 1:20min(40sec) 95%-100% race pace
Day 040 - aerobic recovery, pedal stroke drill
ride: 50min spin easy w/ single leg sets
Day 041 - aerobic intervals, AT, strength
ride: 2 hours Flat country road. 4x 10min(4) TT simulation 95% effort
Day 042 - aerobic base
run- 1:15-1:20hr trails casual. Heart rate low.
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