{"id":82514,"date":"2023-04-04T11:14:41","date_gmt":"2023-04-04T09:14:41","guid":{"rendered":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/?p=82514"},"modified":"2023-04-04T11:21:04","modified_gmt":"2023-04-04T09:21:04","slug":"aaron-royle-entrenamientos-pto-ibiza","status":"publish","type":"post","link":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/actualidad\/aaron-royle-entrenamientos-pto-ibiza\/","title":{"rendered":"Aaron Royle se une al clan y nos cuenta c\u00f3mo es su semana de entrenamientos para el PTO Ibiza"},"content":{"rendered":"

3 semanas de Volumen M\u00e1ximo de Ox\u00edgenos, 3 semanas de Umbrales y 3 semanas espec\u00edficas de Ritmos de Carrera. As\u00ed distribuye el pupilo de Dan Plews sus semanas de entrenamiento<\/h3>\n

<\/a><\/p>\n

El corredor australiano, 11\u00ba del ranking PTO<\/strong> y tambi\u00e9n pupilo de Dan Plew<\/strong>s se ha colado en el podcast How They Train junto a los ya habituales Collin Chartier, Mika Noodt y Frederic Funk para contarnos c\u00f3mo es una semana suya de entrenamiento<\/span>\u00a0<\/span><\/p>\n

Tal y como comenta, para su preparaci\u00f3n de cara a la primera carrera del a\u00f1o previa al PTO European Open en Ibiza el pr\u00f3ximo 6 de mayo, Challenge Mogan<\/strong>, su planificaci\u00f3n han sido 3 bloques de 3 semanas<\/strong> divididas en:<\/span>\u00a0<\/span><\/p>\n

    \n
  1. Trabajando VO2 max<\/strong> o esfuerzos cortos<\/span>\u00a0<\/span><\/li>\n
  2. Trabajando zonas de umbral<\/strong>\u00a0<\/span>\n
      \n
    • \n
        \n
      • Martes: Nataci\u00f3n umbral y bici y carrera a pie f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
          \n
        • Miercoles: Umbral bici y carrera a pie y nataci\u00f3n f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
            \n
          • Jueves: Umbral las 3 disciplinas<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
              \n
            • Lo dem\u00e1s f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n
            • Trabajando ritmos de carrera<\/strong> con series m\u00e1s largas<\/span>\u00a0<\/span><\/li>\n<\/ol>\n

              Lunes\u00a0<\/strong><\/p>\n

                \n
              • Nataci\u00f3n: <\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                  \n
                • \n
                    \n
                  • 6km en 1h 15 a ritmo f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                      \n
                    • \n
                        \n
                      • \n
                          \n
                        • 4 x 1km sobre 1:20 los 100m (nadando siempre con gente de corta distancia)<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                            \n
                          • Carrera a pie<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                              \n
                            • \n
                                \n
                              • 8km a un ritmo de 4:45<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                  \n
                                • Bici<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                    \n
                                  • \n
                                      \n
                                    • 2 horas f\u00e1cil a 170 wattios pero haciendo su PR de 1\u00b4 de 2023 con 585 wattios<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                      Martes<\/strong>\u00a0<\/span><\/p>\n

                                        \n
                                      • Nataci\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                          \n
                                        • \n
                                            \n
                                          • 5km<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                              \n
                                            • \n
                                                \n
                                              • \n
                                                  \n
                                                • 5 x 400m a ritmo espec\u00edficio de carrera<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                    \n
                                                  • Gimnasio<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                      \n
                                                    • \n
                                                        \n
                                                      • 40\u00b4\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                          \n
                                                        • Carrera a pie<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                            \n
                                                          • \n
                                                              \n
                                                            • 30\u00b4 muy f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                \n
                                                              • Bici<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                  \n
                                                                • \n
                                                                    \n
                                                                  • 3h 10 y 105km en bici de triatl\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                      \n
                                                                    • \n
                                                                        \n
                                                                      • \n
                                                                          \n
                                                                        • 4 x 15\u00b4 en subida sobre 330 wattios y a 70 RPM<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                            \n
                                                                          • \n
                                                                              \n
                                                                            • \n
                                                                                \n
                                                                              • \n
                                                                                  \n
                                                                                • 1) 334 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                • 2) 329 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                • 3) 329 wattios<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                  Mi\u00e9rcoles\u00a0<\/strong><\/p>\n

                                                                                    \n
                                                                                  • Nataci\u00f3n<\/span>\u00a0<\/span>\n
                                                                                      \n
                                                                                    • 6,240km (las series con material y no m\u00e1s r\u00e1pido que 1:15 los 100m)<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                        \n
                                                                                      • \n
                                                                                          \n
                                                                                        • \n
                                                                                            \n
                                                                                          • 15 x 200m <\/span>\u00a0<\/span><\/li>\n
                                                                                          • 15 x 100m<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                              \n
                                                                                            • Carrera a pie<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                \n
                                                                                              • \n
                                                                                                  \n
                                                                                                • 1h 35 y 21,4km<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                                  Jueves\u00a0<\/strong><\/p>\n

                                                                                                    \n
                                                                                                  • Nataci\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                      \n
                                                                                                    • \n
                                                                                                        \n
                                                                                                      • 2,5km f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                          \n
                                                                                                        • Bici<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                            \n
                                                                                                          • \n
                                                                                                              \n
                                                                                                            • 2h 30 y 83km<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                \n
                                                                                                              • \n
                                                                                                                  \n
                                                                                                                • \n
                                                                                                                    \n
                                                                                                                  • 8 x 8\u00b4 a ritmo de carrera (haciendo 2\u00b4a 310 wattios y 2\u00b4 a 340 wattios)<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                      \n
                                                                                                                    • Carrera a pie: Con zapatillas de carbono<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                        \n
                                                                                                                      • \n
                                                                                                                          \n
                                                                                                                        • 1km a 3:10 (3:09)<\/span>\u00a0<\/span><\/li>\n
                                                                                                                        • 1km a 3:40 (3:38)<\/span>\u00a0<\/span><\/li>\n
                                                                                                                        • 1km a 3:10 (3:06)<\/span>\u00a0<\/span><\/li>\n
                                                                                                                        • 2km a 3:40 (3:38)<\/span>\u00a0<\/span><\/li>\n
                                                                                                                        • 1km a 3:10 (3:10)<\/span>\u00a0<\/span><\/li>\n
                                                                                                                        • 3km a 3:40 (3:32)<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                                                          Viernes\u00a0<\/strong><\/p>\n

                                                                                                                            \n
                                                                                                                          • Nataci\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                              \n
                                                                                                                            • \n
                                                                                                                                \n
                                                                                                                              • 5km f\u00e1cil<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                  \n
                                                                                                                                • Gimnasio <\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                                    \n
                                                                                                                                  • \n
                                                                                                                                      \n
                                                                                                                                    • 40\u00b4<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                                                                      S\u00e1bado\u00a0<\/strong><\/p>\n

                                                                                                                                        \n
                                                                                                                                      • Bici<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                                          \n
                                                                                                                                        • \n
                                                                                                                                            \n
                                                                                                                                          • 4horas con series en subida a ritmo Ironman<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                              \n
                                                                                                                                            • \n
                                                                                                                                                \n
                                                                                                                                              • \n
                                                                                                                                                  \n
                                                                                                                                                • \n
                                                                                                                                                    \n
                                                                                                                                                  • 40\u00b4 a 304 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                  • 30\u00b4 a 304 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                  • 20\u00b4 a 301 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                  • 10\u00b4 a 306 wattios<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                                      \n
                                                                                                                                                    • Carrera a pie en transici\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                                                        \n
                                                                                                                                                      • \n
                                                                                                                                                          \n
                                                                                                                                                        • 4 x 2km sin zapatillas de carbono<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                                            \n
                                                                                                                                                          • \n
                                                                                                                                                              \n
                                                                                                                                                            • \n
                                                                                                                                                                \n
                                                                                                                                                              • 1) 3:36<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                              • 2) 3:27<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                              • 3) 3:18<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                              • 4) 3:10<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                                                                                                Domingo\u00a0<\/strong><\/p>\n

                                                                                                                                                                  \n
                                                                                                                                                                • Bici<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                                                                    \n
                                                                                                                                                                  • \n
                                                                                                                                                                      \n
                                                                                                                                                                    • 10\u00b4 calentamiento<\/span>\u00a0<\/span>\n
                                                                                                                                                                        \n
                                                                                                                                                                      • 7 x 6\u00b4 a 306-307 wattios y 70rpm<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                                                          \n
                                                                                                                                                                        • \n
                                                                                                                                                                            \n
                                                                                                                                                                          • \n
                                                                                                                                                                              \n
                                                                                                                                                                            • \n
                                                                                                                                                                                \n
                                                                                                                                                                              • 1) 302 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 2) 308 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 3) 291 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 4) 301 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 5) 304 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 6) 306 wattios<\/span>\u00a0<\/span><\/li>\n
                                                                                                                                                                              • 7) 302 wattios<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n
                                                                                                                                                                                  \n
                                                                                                                                                                                • Carrera a pie en transici\u00f3n<\/span>\u00a0<\/span><\/li>\n<\/ul>\n
                                                                                                                                                                                    \n
                                                                                                                                                                                  • \n
                                                                                                                                                                                      \n
                                                                                                                                                                                    • 1h a 4:15<\/span>\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

                                                                                                                                                                                      TOTAL: 26H 30\u00a0<\/strong><\/p>\n

                                                                                                                                                                                      NATACI\u00d3N 26,5KM\u00a0<\/strong><\/p>\n

                                                                                                                                                                                      BICI 418KM\u00a0<\/strong><\/p>\n

                                                                                                                                                                                      CARRERA A PIE 78KM\u00a0<\/strong><\/p>\n

                                                                                                                                                                                      https:\/\/www.youtube.com\/watch?v=OirIF6C_HxY<\/p>\n","protected":false},"excerpt":{"rendered":"

                                                                                                                                                                                      3 semanas de Volumen M\u00e1ximo de Ox\u00edgenos, 3 semanas de Umbrales y 3 semanas espec\u00edficas de Ritmos de Carrera. As\u00ed distribuye el pupilo de Dan Plews sus semanas de entrenamiento El corredor australiano, 11\u00ba del ranking PTO y tambi\u00e9n pupilo de Dan Plews se ha colado en el podcast How They Train junto a los […]<\/p>\n","protected":false},"author":325,"featured_media":82528,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rank_math_lock_modified_date":false,"footnotes":""},"categories":[17],"tags":[2702,9643,10060,10059],"class_list":{"0":"post-82514","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-actualidad","8":"tag-aaron-royle","9":"tag-how-they-train","10":"tag-how-they-train-podcast","11":"tag-pto-triathlon"},"acf":[],"_links":{"self":[{"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/posts\/82514"}],"collection":[{"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/users\/325"}],"replies":[{"embeddable":true,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/comments?post=82514"}],"version-history":[{"count":4,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/posts\/82514\/revisions"}],"predecessor-version":[{"id":82530,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/posts\/82514\/revisions\/82530"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/media\/82528"}],"wp:attachment":[{"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/media?parent=82514"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/categories?post=82514"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/miurltemporal.com/main/triatletasenred.sport.es\/wp-json\/wp\/v2\/tags?post=82514"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}