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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 008 - aerobic recovery
ride or run- 45 minutes
Day 009 - cadence, aerobic endurance, power
ride: 1 hour, 15min w.up w/ single leg sets, 2 sets of 6x2(1) alternating 100 rpm w/ 90 rpm.
Day 010 - aerobic intervals
run- 50 min. w.up 15min, 4x4(1) at 80%, 2x2(1) at 85% race effort. warm down 10min
Day 011 - aerobic recovery
ride: 1 hour
Day 012 - aerobic base, strength
ride: 1 hour indoor or 1 1/2 hour outdoors
Day 013 - aerobic base, stamina
run- 1:15hr
Day 014 - aerobic base, strength, stamina
ride: 2 1/2hrs
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