Half Distance Phase 4 (last 12 weeks)
Triathlon 12 weeks Half Distance – 20 hours per week
This Program (Half Distance Phase 4) gives you the last 12 weeks from a 24 weeks Half Distance Program (Half Distance Phase 1-2-3-4).
Half Distance Training?
There is a big difference between training to train and training to race. Periodization in your training is really necessary. Instead of doing the same training sessions, month after month, you have to change your training program (quantity and quality wise) during the season.
This program (Half Distance) are all workouts intended to prepare your body for a Half Distance race. Once you have completed your Half Distance race you can choose one of our other programs that will take you to your next race.
In this program, you will be asked to answer a few questions regarding your fitness, your goals, … .
You will be surprised to see that we can simulate your exact personal training zones.
This simulation is based on the scientific method that we use to translate lactate tests from our Professional athletes (like Frederik Van Lierde, Marino Vanhoenacker, Michelle Vesterby, …) into the accurate training zones.
This is then used to create a personally customized program.
The program will give you flexibility because we know that it is not always that easy to follow a program to the day.
You will also be given extensive personal advice. Not some general tips, but really useful advice that we can give you since you will have provided us with the necessary information in your questionnaires.
You will have a complete program that you can easily follow. Every single training session is fully detailed.
Your personal program is shown on the screen, it is sent to you by email and you can also install it as ‘an app’ on your mobile device!
- Training zones calculation with a completely new and unique approach (LVL Lactasoft)
- Easy to follow, completely detailed training sessions
- Personalized advice
- Program made by one of the most succesful triathletes and coaches in the world!
We can guarantee progress!
This program (Half Distance) consists out of four Phases, each with a different goal. Phase 4 consists of the last 12 weeks before your race.
During the first 3 weeks you will still be building up the distances in the different sports with some fartlek workouts to optimize your base condition but at the same time your basic speed will be improved with short and fast workouts. After the first 3 weeks you will need to recover from your training with a recovery week that is limited in distance and intensity. The next 3 weeks we will maintain the quality in one sport and ad some distance in another sport. During these 3 weeks you will stimulate your VO2max with some progressive workouts. After these 3 weeks you will need to recover from your training with a recovery week that is limited in distance and intensity. During Phase 4 you will have workouts at L3 (Pace between your Aerobic Threshold and Anaerobe Threshold) to prepare you for your race. One week before your race you will have a Brick workout that consists of a bike ride and a run where you simulate your race at the end of the bike workout and the beginning of the run workout.
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