Maratona Avançado - 5h a 8h/sem - Ritmo Cardíaco - 55km a 85km/sem
Maratona Avançado - 5h a 8h/sem - Ritmo Cardíaco - 55km a 85km/sem
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
18 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plano de Maratona de 18 semanas para atletas experientes (mais de 2 maratonas completadas) e com intenção de ser competitivo entre amadores. Toda em Português, com 100% de treinos estruturados baseados em ritmo cardíaco(longos e corridas pace constante) ou pace(treinos de tiros e fartleks). 100% balanceado por TSS(Training Stress Score). Para utilizár você deve fazer um teste de FTP antes de iniciá-lo e lançar nas suas zonas seu FTP cardíaco e de pace, assim os treinos vão indicar os ritmos que você deve seguir. Teste de FTP: utilizando relógio com GPS e ritmo cardíaco(de preferência fita no peito), faça aquecimento de 10min. Zere o relógio e inicie uma corrida de 20 minutos em ritmo de prova. Finalize e baixe os resultados. Pegue seu batimento médio e multiplique por 0.95. O resultado será seu FTP cardíaco. Pegue o pace médio (min/km ou min/mi) e multiplique por 0.95 e esse será seu FTP Pace. Escolha Threshold Lactate e Método Joe Friel for Running. Clique em Apply e Save. Seus treinos automaticamente receberam seu FTP. No início da semana 10 refaça o teste e altere se algo mudou. Bons treinos e sucesso na prova!!
Se tiver dúvidas mande email para krauseralf@hotmail.com
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:47:00 | 03:20:00 |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:47:00 | 03:20:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
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Refund Policy
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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