|
Entrenamiento Genérico para Triatlón B o media distancia
Plan genérico de entrenamiento para un triatlón de media distancia en 24 semanas.
Es un plan orientativo, por lo que hay que interpretarlo como tal y adaptarlo a la prueba elegida y las circunstancias de cada atleta.
| semana 1 |
|
nat 3000 |
cicl 80 |
carr 1 |
ACONDICIONAMIENTO |
| |
lunes |
1500 |
|
|
50-60% |
| |
martes |
|
|
30 |
50-60% |
| |
miercoles |
1500 |
|
|
50-60% |
| |
jueves |
|
|
30 |
50-60% |
| |
viernes |
D |
D |
D |
|
| |
sábado |
|
40 |
|
50-60% |
| |
domingo |
|
40 |
|
50-60% |
| semana 2 |
|
nat 4000 |
cicl 100 |
carr 1,20 |
ACONDICIONAMIENTO |
| |
lunes |
D |
D |
D |
|
| |
martes |
2000 |
|
|
50-60% |
| |
miercoles |
|
|
40 |
50-60% |
| |
jueves |
2000 |
|
|
50-60% |
| |
viernes |
|
|
40 |
50-60% |
| |
sábado |
|
50 |
|
50-60% |
| |
domingo |
|
50 |
|
50-60% |
| semana 3 |
|
nat 3500 |
cicl 100 |
carr 1,30 |
ACONDICIONAMIENTO |
| |
lunes |
D |
D |
D |
|
| |
martes |
2000 |
|
|
50-60% |
| |
miercoles |
|
|
45 |
50-60% |
| |
jueves |
1500 |
|
|
50-60% |
| |
viernes |
|
|
45 |
50-60% |
| |
sábado |
|
50 |
|
50-60% |
| |
domingo |
|
50 |
|
50-60% |
| |
TOTAL |
10500 |
380 |
3,5 |
|
| semana 4 |
|
4500 nat |
cicl 120 |
carr 1,40 |
BASE 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1000S |
|
|
50-60% |
| |
miercoles |
|
|
50 |
50-60% |
| |
jueves |
1000 + 1500S |
|
|
50-60% |
| |
viernes |
|
|
50 |
50-60% |
| |
sábado |
|
60 |
|
50-60% |
| |
domingo |
|
60 |
|
50-60% |
| semana 5 |
|
nat 5000 |
cicl 140 |
carr 2,00 |
BASE 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1500S |
|
|
50-60% |
| |
miercoles |
|
|
60 |
50-60% |
| |
jueves |
1000 + 1500S |
|
|
50-60% |
| |
viernes |
|
|
60 |
50-60% |
| |
sábado |
|
60 |
|
50-60% |
| |
domingo |
|
80 |
|
50-60% |
| semana 6 |
|
nat 5000 |
cicl 150 |
carr 2,00 |
BASE 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1500S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1000 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
60 |
60-70% |
| |
sábado |
|
60 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 7 |
|
nat 4000 |
cicl 100 |
carr 1,30 |
BASE 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1000S |
|
|
50-60% |
| |
miercoles |
|
|
50 |
50-60% |
| |
jueves |
2000 |
|
|
50-60% |
| |
viernes |
|
|
40 |
50-60% |
| |
sábado |
|
50 |
|
50-60% |
| |
domingo |
|
50 |
|
50-60% |
| |
TOTAL |
18500 |
510 |
7,1 |
|
| semana 8 |
|
nat 5000 |
cicl 150 |
carr 2,00 |
BASE 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1500S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1000 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
60 |
60-70% |
| |
sábado |
|
60 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 9 |
|
nat 5500 |
cicl 180 |
carr 2,20 |
BASE 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1500 + 1500S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1000 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
1,2 |
60-70% |
| |
sábado |
|
100 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 10 |
|
nat 6000 |
cicl 180 |
carr 2,20 |
BASE 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1500 + 1500S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1500 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
1,2 |
60-70% |
| |
sábado |
|
100 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 11 |
|
nat 4000 |
cicl 130 |
carr 1,50 |
BASE 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1000S |
|
|
50-60% |
| |
miercoles |
|
|
60 |
50-60% |
| |
jueves |
2000 |
|
|
50-60% |
| |
viernes |
|
|
50 |
50-60% |
| |
sábado |
|
80 |
|
50-60% |
| |
domingo |
|
50 |
|
50-60% |
| |
TOTAL |
20500 |
640 |
8,3 |
|
| semana 12 |
|
nat 5000 |
cicl 120 |
carr 1,30 |
INTENSIDAD 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
2500 |
|
|
PRUEBA PISCINA |
| |
miercoles |
|
|
40 |
X VUELTAS A LA VUELTA? |
| |
jueves |
1000 + 1500S |
|
|
60-70% |
| |
viernes |
|
40 |
|
ZUBIRI - KM/H? |
| |
sábado |
D |
D |
D |
|
| |
domingo |
1500 |
40 |
10 |
TRI-SIMULADO-1500-40-10 |
| semana 13 |
|
nat 6000 |
cicl 180 |
carr 2 |
INTENSIDAD 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 2000S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1500 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
60 |
60-70% |
| |
sábado |
|
100 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 14 |
|
nat 7000 |
cicl 200 |
carr 2,30 |
INTENSIDAD 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
2000 + 2000S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
1500 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
1,3 |
60-70% |
| |
sábado |
|
80 |
|
60-70% |
| |
domingo |
|
100 |
|
60-70% |
| semana 15 |
|
nat 5000 |
cicl 150 |
carr 2,30 |
INTENSIDAD 1 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000+2000S |
|
|
60-70% |
| |
miercoles |
|
|
60 |
70-80% SERIES VUELTA |
| |
jueves |
500 + 1500S |
|
|
60-70% |
| |
viernes |
|
|
1,3 |
60-70% |
| |
sábado |
|
80 |
|
60-70% Y 70-80% |
| |
domingo |
|
100 |
|
60-70% |
| |
|
23000 |
650 |
8,3 |
|
| semana 16 |
|
nat 5000 |
cicl 160 |
carr 2 |
INTENSIDAD 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 2000S |
|
|
60-70% Y 70-80% |
| |
miercoles |
|
|
60 |
60-70% |
| |
jueves |
500 + 1500S |
|
|
60-70% Y 70-80% |
| |
viernes |
|
|
60 |
70-80% SERIES VUELTA |
| |
sábado |
|
80 |
|
60-70% |
| |
domingo |
|
80 |
|
60-70% |
| semana 17 |
|
nat 6500 |
cicl 180 |
carr 2,30 |
INTENSIDAD 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1500 + 2000S |
|
|
60-70% Y 70-80% |
| |
miercoles |
|
|
1,3 |
60-70% |
| |
jueves |
1500 + 1500S |
|
|
60-70% Y 70-80% |
| |
viernes |
|
|
60 |
70-80% SERIES VUELTA |
| |
sábado |
|
100 |
|
60-70% Y 70-80% |
| |
domingo |
|
80 |
|
60-70% |
| semana 18 |
|
nat 6500 |
cicl 200 |
carr 2,30 |
INTENSIDAD 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1500 + 2000S |
|
|
60-70% Y 70-80% |
| |
miercoles |
|
|
45+45S |
60-70% Y 70-80% |
| |
jueves |
1500 + 1500S |
|
|
60-70% Y 70-80% |
| |
viernes |
|
40 |
30 |
60-70% |
| |
sábado |
|
80 |
|
60-70% Y 70-80% |
| |
domingo |
|
80 |
30 |
60-70% |
| semana 19 |
|
nat 4500 |
cicl 160 |
carr 2 |
INTENSIDAD 2 |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1500S |
|
|
60-70% |
| |
miercoles |
|
|
1 |
60-70% |
| |
jueves |
1000 + 1000S |
|
|
60-70% Y 70-80% |
| |
viernes |
|
40 |
30 |
60-70% |
| |
sábado |
|
60 |
30 |
60-70% Y 70-80% |
| |
domingo |
|
60 |
|
60-70% |
| |
|
22500 |
700 |
10 |
|
| semana 20 |
|
nat 3250 |
cicl 140 |
carr 1 |
PRE - COMPETICIÓN |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000 + 1500S |
|
|
60-70% |
| |
miercoles |
|
40 |
|
60-70% |
| |
jueves |
|
|
45 |
60-70% |
| |
viernes |
D |
40 |
D |
60-70% |
| |
sábado |
750 |
20 |
5 |
TRIATLÓN |
| |
domingo |
D |
40 |
D |
60-70% |
| semana 21 |
|
nat 5500 |
cicl 190 |
carr 1,40 |
PRE - COMPETICIÓN |
| |
lunes |
D |
D |
D |
|
| |
martes |
1000+2500S |
|
|
60-70% Y 70-80% |
| |
miercoles |
|
|
1 |
70-80% SERIES VUELTA |
| |
jueves |
500+1500S |
|
|
60-70% Y 70-80% |
| |
viernes |
|
40 |
40 |
60-70% |
| |
sábado |
|
60 |
|
60-70% Y 70-80% |
| |
domingo |
|
90 |
|
60-70% |
| semana 22 |
|
nat 3250 |
cicl 110 |
carr 2 |
PRE - COMPETICIÓN |
| |
lunes |
D |
D |
D |
ESTIRAMIENTOS |
| |
martes |
750 |
D |
D |
50% + ESTIRAMIENTOS |
| |
miercoles |
D |
20 |
D |
50% + ESTIRAMIENTOS |
| |
jueves |
D |
D |
30 |
50% + ESTIRAMIENTOS |
| |
viernes |
D |
D |
D |
ESTIRAMIENTOS |
| |
sábado |
2500 |
90 |
20 |
ZARAUZ |
| |
domingo |
D |
D |
D |
ESTIRAMIENTOS |
| semana 23 |
|
nat 2250 |
cicl 60 |
carr 1,30 |
PRE - COMPETICIÓN |
| |
lunes |
750 |
D |
D |
50% + ESTIRAMIENTOS |
| |
martes |
D |
20 |
D |
50% + ESTIRAMIENTOS |
| |
miercoles |
D |
D |
30 |
50% + ESTIRAMIENTOS |
| |
jueves |
D |
D |
D |
ESTIRAMIENTOS |
| |
viernes |
D |
D |
D |
ESTIRAMIENTOS |
| |
sábado |
D |
D |
D |
ESTIRAMIENTOS |
| |
domingo |
1500 |
40 |
10 |
SAN SEBASTIAN |
| |
|
14,25 |
500 |
6,1 |
|
| semana 24 |
|
nat |
cicl |
carr |
PRE - COMPETICIÓN |
| |
lunes |
D |
D |
D |
ESTIRAMIENTOS |
| |
martes |
750 |
D |
D |
50% + ESTIRAMIENTOS |
| |
miercoles |
D |
20 |
D |
50% + ESTIRAMIENTOS |
| |
jueves |
D |
D |
30 |
50% + ESTIRAMIENTOS |
| |
viernes |
D |
D |
D |
ESTIRAMIENTOS |
| |
sábado |
D |
D |
D |
ESTIRAMIENTOS |
| |
domingo |
|
|
|
TRIATLÓN |
|
Usuarios totales 
Invitados totales 
