The Go4TheGoldy Weekly Vlog | #34 | A week in the life of a Team USA Age Group Triathlete

Another solid week of training in the books! I hope you enjoy following, and you can find all the specifics of each and every workout below.

Monday, June 7th, 2021
Empire workout at F45:
Description - a cardio-based workout that consists of 6 combo stations. This workout follows a racetrack style movement system. Members move in numerical order through all 6 combo stations. Members complete 1 combo set at each station and 3 laps through the room
SST (Short) Workout on Zwift:
Description: Sweet Spot Training (or SST for short) will give great bang for buck. Training at around 90% of your threshold (aka the Sweet Spot) is useful because you can spend quite a bit of time there without building up undue amounts of training stress. You can do this workout as much as you’d like and watch your FTP rise over time
The workout:
5 minute warmup
4 sets of: 5 minutes @ 258 watts and 5 minutes @ 238 watts
5 minute cool down
Total: 50 minutes

Tuesday, June 8th, 2021
All Star workout at F45
Description: An antagonistic resistance session, using opposing muscle groups to build lean muscle mass and increase athletic performance. The controlled and methodical resistance training activates your fast twitch muscle fibers, which in turn help you to run faster, jump higher and lift heavier. Get ready to push yourself and reach new personal bests in this session.
Speed Workout Run
15 mins in Zone 2
10 x (60 secs in Zone 4 + 60 sec recoveries in Zone 2)
5 mins in Zone 2

Wednesday, June 9th, 2021
Foxtrot workout at F45
Description: The focus of Foxtrot is to reach maximum cardio threshold and maintain it for as long as possible. There is virtually no stage of the workout where the activated heart rate should drop by more than 10-15%. This workout is designed to significantly increase aerobic fitness and endurance for our members.
Swim workout:
Warm Up:
1 x (100 Freestyle in Zone 2 + 100 Drill* in Zone 2)
2 x (50 Breast in Zone 2 + 50 Back in Zone 2)

Main Set:
1 x (100 Freestyle in Zone 2 + 100 Pull in Zone 2)
1 x (200 Freestyle in Zone 2 + 200 Pull in Zone 2)
1 x (200 Freestyle in Zone 2 + 200 Pull in Zone 2)
1 x (100 Freestyle in Zone 2 + 100 Pull in Zone 2)

Cool down:
1 x (200 Choice in Zone 2)

Thursday, June 10th, 2021
Romans workout at F45
Description: F45’s original resistance based workout, consisting of large compound lifts with maximum rest periods. The focus for each member should be to lift as heavy as they can, every single set. Romans is designed to make you stronger and more powerful.


Bike workout
Warm Up:
15 mins in Zone 2.

Main Set:
9 mins in low Zone 4 + 60 sec recoveries in Zone 1
7 mins in low Zone 4 + 60 sec recoveries in Zone 1
5 mins in low Zone 4

Warm Down:
5 mins in Zone 2.


Friday, June 11th, 2021
T10 workout at F45
Description: An innovative and creative 50/50 split of cardio and resistance ensures that throughout this10-station workout, the heart is racing relentlessly. Minimal abs and core, just functional resistance and functional cardio movements.

Run – 5K
Just ran a 5K in Zone 2

Pool Swim: Endurance/Technique
Warm Up:
1 x (100 Pull in Zone 2 + 100 Drill* in Zone 2)
1 x (100 Drill in Zone 2 + 100 Pull in Zone 2)

Main Set:
2 x (200 Pull in Zone 2 + 100 Drill in Zone 2)
1 x (50 Kick in Zone 2 + 50 Kick in Zone 4)
2 x (200 Drill in Zone 2 + 100 Pull in Zone 2)
1 x (50 Kick in Zone 2 + 50 Kick in Zone 4)

Warm Down:
1 x (50 Breast in Zone 2 + 50 Freestyle in Zone 2)
1 x (50 Back in Zone 2 + 50 Freestyle in Zone 2)
1 x (100 Choice in Zone 2).


Saturday, June 12th, 2021
NoHo workout at F45
Description: The new sister workout to F45’s signature Hollywood workout! Kicking off your Saturday morning with this 60-minute hybrid workout with a mixture of resistance, bodyweight, functional, agility and plyometric movements.

Aerobic Endurance Run:
45 minutes in Zone 2

Sunday, June 13th, 2021
Brick day! (Back to back workouts without rest)
Exercise 1: Aerobic Endurance Ride - 1h30m ride in Zone 2
Exercise 2: 5K Run in Zone 2

Тэги:

#triathlon_training #triathlon_skills #triathlon_training_plan #triathlon_training_day_in_the_life #triathlon_training_vlog #triathlon_training_tips #triathlon_training_program #triathlon_training_day #age_group #age_grouper #triathlon_training_motivation #triathlon_training_for_beginners #age_group_triathlon #triathlon_sport #age_grouper_triathlon

Скачать видео