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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 043 - aerobic recovery
run- 45min easy, heart rate under 140!
Day 044 - aerobic endurance, power
ride: 1 hour, Ladder intervals: 1(30sec), 2,3,4,5,4,3min(1) 2(30sec)1.
Day 045 - aerobic recovery
ride: 50min. Heart rate below 125.
Day 046 - aerobic intervals
run- 1:10 hour warm up w/ strides. 2x12min(2) quality: 85-90% of race effort. 4x1(1) Fresh
Day 047 - aerobic recovery
run- 45min easy
Day 048 - aerobic base, strength and stamina
ride: 3 hours w/ climbing.
Day 049 - AT, aerobic base
run- 1:15 hour 10x2(1) 95% effort.
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