1 year Training Plan (Endurance)

The breakdown of an endurance training plan:

Training phase and distribution:

Base Building: 60% of the total training plan Estimated weeks: 0.60 * Total Weeks

Strength & Conditioning: 20% of the total training plan Estimated weeks: 0.20 * Total Weeks

Speed & Threshold: 10% of the total training plan Estimated weeks: 0.10 * Total Weeks

Taper & Peak: 5% of the total training plan Estimated weeks: 0.05 * Total Weeks

Race Week & Recovery: 3% of the total training plan Estimated weeks: 0.03 * Total Weeks

Post-Race Recovery: 2% of the total training plan Estimated weeks: 0.02 * Total Weeks

Minimum/Maximum weekly training:

Base Building: Assuming an average training session of 1.5 hours, approximately 4-5 days per week.

Strength & Conditioning: Assuming an average training session of 1.5 hours, approximately 4-5 days per week.

Speed & Threshold: Assuming an average training session of 1.5 hours, approximately 6-7 days per week.

Taper & Peak: Assuming an average training session of 1.5 hours, approximately 4-5 days per week.

Race Week & Recovery: Assuming an average training session of 1.5 hours, approximately 3-4 days per week.

Post-Race Recovery: Assuming an average training session of 1.5 hours, approximately 2-3 days per week.

Add 25% volume for the maximum weekly training

Bar Chart for Training Days per Week:

- A bar chart showing the average number of training days per week for each training phase.

- Each phase is represented by a horizontal bar, indicating the average days of training per week.

- Provides a comparison of training frequency across different phases.

Effort gauge for each workout by week:

Nutritional Guidance:

Calories Burned per Minute Bar Chart:

- A bar chart representing the estimated calories burned per minute for different training phases.

- Each phase is shown as a bar, indicating the approximate calories burned per minute during workouts.

- Offers an overview of the varying energy expenditure across different training intensities.1 year training plan, weeks per phase:

**Base Building:** 60% of 52 weeks = 31.2 weeks

**Strength & Conditioning:** 20% of 52 weeks = 10.4 weeks

**Speed & Threshold:** 10% of 52 weeks = 5.2 weeks

**Taper & Peak:** 5% of 52 weeks = 2.6 weeks

**Race Week & Recovery:** 3% of 52 weeks = 1.56 weeks (approx. 1-2 weeks)

**Post-Race Recovery:** 2% of 52 weeks = 1.04 weeks (approx. 1 week).

Training Phases:

- A Gantt chart illustrating the durations of different training phases over a one-year period.

- Each phase is represented by a horizontal bar, indicating the number of weeks it spans.

- Provides a visual overview of the distribution of training phases throughout the year.

Data Science: Travis Stone

AI: OpenAI