Annual Training Plan
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1
WeekWeeks until A RaceMondayRacePRIPeriodHours
Endurance
Force
Speed Skill
Muscular Endurance
Anaerobic Endurance
Power
Test
Strength
2
13631 DecPreparation3:15:00Anatomical Adaption
3
2357 Jan3:15:00Anatomical Adaption
4
33414 JanBase 14:00:00Maximum Strength
5
43321 Jan4:45:00Maximum Strength
6
53228 Jan5:15:00Maximum Strength
7
6314 Feb2:45:00Maximum Strength
8
73011 FebBase 24:15:00
Strength Maintenance
9
82918 Feb5:00:00
Strength Maintenance
10
92825 Feb5:30:00
Strength Maintenance
11
10274 Mar2:45:00
Strength Maintenance
12
112611 MarBase 24:15:00
Strength Maintenance
13
122518 Mar5:00:00
Strength Maintenance
14
132425 Mar5:30:00
Strength Maintenance
15
14231 Apr2:45:00
Strength Maintenance
16
15228 AprBase 34:30:00
Strength Maintenance
17
162115 Apr5:15:00
Strength Maintenance
18
172022 Apr5:45:00
Strength Maintenance
19
181929 Apr2:45:00
Strength Maintenance
20
19186 May
Västerås Stadslopp
BBase 33:15:00
Strength Maintenance
21
201713 May5:15:00
Strength Maintenance
22
211620 May5:45:00
Strength Maintenance
23
221527 May2:45:00
Strength Maintenance
24
23143 JunPower TrailBBase 33:15:00
Strength Maintenance
25
241310 Jun5:15:00
Strength Maintenance
26
251217 Jun5:45:00
Strength Maintenance
27
261124 Jun2:45:00
Strength Maintenance
28
27101 JulBuild 15:00:00N/A
29
2898 Jul5:00:00N/A
30
29815 Jul5:00:00N/A
31
30722 Jul2:45:00N/A
32
31629 JulBuild 24:45:00N/A
33
3255 Aug4:45:00N/A
34
33412 Aug4:45:00N/A
35
34319 Aug2:45:00N/A
36
35226 AugBlodomloppetCPeak4:15:00N/A
37
3612 Sep3:15:00N/A
38
3709 SepÄngsö Trail RunARace2:45:00N/A
39
3816 SepTransition0:00:00N/A
40
3923 SepBase 24:15:00
Strength Maintenance
41
4030 Sep5:00:00
Strength Maintenance
42
417 Oct5:30:00
Strength Maintenance
43
4214 Oct2:45:00
Strength Maintenance
44
4321 OctBase 34:30:00
Strength Maintenance
45
4428 Oct5:15:00
Strength Maintenance
46
454 Nov5:45:00
Strength Maintenance
47
4611 Nov2:45:00
Strength Maintenance
48
4718 NovBuild 15:00:00N/A
49
4825 Nov5:00:00N/A
50
492 Dec5:00:00N/A
51
509 Dec2:45:00N/A
52
5116 DecPreparation3:15:00Anatomical Adaption
53
5223 Dec3:15:00Anatomical Adaption
54
55
Year:2019ATP Hours:
56
215:30:00
57
Weekly avg:
58
5:00:00
59
rFTPw:320.85
60
rFTPa:5:00
61
3m:4:30365.00
62
9m:4:36348.00
63
AA:
1x The Runner 360 2x weekly + static stretching
64
MT:
2x The Runner 360 2x weekly + static stretching
65
MS:
1-2x The Runner 360 3x weekly + static stretching
66
SM:
1x The Runner 260 1x weekly + static stretching
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
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90
91
92
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100
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