Welcome to your training plan
Each training plan is structured according to sports science and geared to the level of performance and goals. Sustainable training success is primarily based on continuity and effective training methods. In order to be able to carry out the training units in a targeted manner, you will find a lot of useful and necessary information below that will help you to implement the specifications in your plan correctly.
1. Structure and composition
The training plan follows a higher-level structure and, depending on the focus, goes through various phases of preparation (basic training, advanced training, specific competition preparation), in which the quality of the training changes (scope/intensity). The basic structure is a training week, which is designed as a stress or relief week (usually in a 2:1 or 3:1 alternation) due to the design of the training units. Within the training week, the individual training units are then displayed in detail in the day view. There is at least 1 day of rest or rest per week, which should also be observed as such. The arrangement of the training units can be changed within the week, but also within a day (e.g. with two or more units a day), as it best suits your daily or weekly schedule. You can simply drag and drop the respective training unit in Trainingpeaks to the desired day of the week. Please note: the given arrangement represents the optimal sequence of the training units in terms of the stress and recovery structure.
2. Training areas
The targeted control of different training/intensity areas is largely responsible for the effectiveness of the training. That is why you will find corresponding specifications for the pace and intensity design for each unit. A GPS watch / bike computer is recommended for training control, including a heart rate function. In addition, you will also find in the display how the perceived load correlates with each training area. Note the information on determining the training zones in the individual disciplines. For an exact determination of the values, we recommend a performance diagnosis.
3. Abbreviations / Notes
4. Stabilizer and pull rope training
In addition to swimming/cycling and running, training units for torso stabilization (Stabi) are usually also integrated into the plan. You can choose from a wide variety of exercises here. Note: do not always do the same exercises that you are good at anyway. Above all, the exercises that are strenuous for you will help you progress because they reveal your weaknesses. Simply combine different exercises from the following exercise series:
5. Pull rope training
The pull rope is a useful addition to support swimming training. Here you will find exercises and implementation instructions.
Enjoy the training
