15周铁人三项 226km 训练计划 - 罗誉寅教练
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Author
U Ian Lo
All plans by this Coach
Length
15 Weeks
Includes Structured Workouts
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
此份训练计划为针对第一次参加铁人三项 226 公里大铁距离的人，展开为期 15 周的周期化训练。适合对象之条件为：- 准备要完成第一场 226 公里铁人三项赛。- 已完成过一场或以上 113 公里距离铁人三项赛。- 能在游泳池连续游泳 2000 米以上者。- 能连续慢跑 90 分钟或以上、骑乘 120 分钟或以上者。- 已有一台自行车，且有室内骑行台为佳。- 如果有心跳带或功率计的话，训练效果更佳。
每周训练时数落在 10 ~ 16 小时之间遁序渐进增加，每周游泳 3 次，骑车 4 ~ 6 次，跑步 3 ~ 4 次，每周 1 次核心稳定训练。15 周划分三大训练周期，分别为基础期、进展期与竞赛期。
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Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts
Weekly Average
Longest Workout
Bike
x4
06:08:00
04:00:00
Swim
x3
02:56:00
01:15:00
Run
x3
03:08:00
02:30:00
Day Off
x1
——
——
Workouts Per Week
Weekly Average
Longest Workout
Bike
06:08:00
04:00:00
Swim
02:56:00
01:15:00
Run
03:08:00
02:30:00
Day Off
——
——
Training Load By Week
This plan works best with the following fitness devices:
Power Meter
All supported devices
Lo U Ian
Lo U Ian
Ian is an endurance sports coach, author, blogger, and a co-founder of RunningQuotient from Taiwan, the author of Complete Handbook of Cycling Power Training Data, and co-author of The Science of Marathon Training. Coach Ian is also a IRONMAN® Certified Coach and Pose Method® Certified Running Technique Specialist.
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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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