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  • Zein CFJ 9

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    Zeni Muhyidin
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    Zein is training for the ITB Ultra Trail competition in Bandung, Indonesia. His training program focuses on increasing aerobic and anaerobic capacity over 9 days. The training includes warm up exercises, practice runs of varying distances and intensities, and cool down exercises. His goal is to finish the 55k ITB Ultra Trail race strongly.

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    Zein is training for the ITB Ultra Trail competition in Bandung, Indonesia. His training program focuses on increasing aerobic and anaerobic capacity over 9 days. The training includes warm up exercises, practice runs of varying distances and intensities, and cool down exercises. His goal is to finish the 55k ITB Ultra Trail race strongly.

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    © All Rights Reserved
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    26 views1 page

    Zein CFJ 9

    Uploaded by

    Zeni Muhyidin
    Zein is training for the ITB Ultra Trail competition in Bandung, Indonesia. His training program focuses on increasing aerobic and anaerobic capacity over 9 days. The training includes warm up exercises, practice runs of varying distances and intensities, and cool down exercises. His goal is to finish the 55k ITB Ultra Trail race strongly.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 1

    TRAINING PROGRAM

    2022

    Name : Zein Competition : ITB Ultra Trail


    Specialization : Best Time :
    Period/phase : Khusus Goal Time : Finish Strong Ultra Trail 55k
    Messo /Mikro Siklus : 1/1-9

    Monday 05/09 Tuesday 06/09 Wednesday 07/09 Thursday 08/09 Friday 09/09 Saturday Sunday 11/09
    10/09
    Aim - Anaerobic Aim - Anaerobic Aim - Aerobic Aim - Aerobic Aim - Aerobic Increase
    Increase Increase Increase Increase

    Warm up : Warm up : Warm up : Warm up : Warm up :


    a. Jogging 5 min a. Jogging 5 min a. Jogging 7 min a. Jogging 5 min a. Jogging 5 min
    b. Stretching b. Stretching b. Stretching b. Stretching b. Stretching
    c. Drill ABC c. Drill ABC

    REST Practice : Easy Practice: Tempo Run Practice : Easy Practice : Recovery Practice : Race
    TRAINING Run : Run : Run : Run : Rest Run :
    14k 3k easy 60 min 30 min TRAINING ITB Ultra
    Pace : 3k pace 5.50/km Pace : Pace : Venue :
    6.30/km 3k easy Zona HR 3 Zona HR 3 ITB BANDUNG

    Cooling Down : Cooling Down : Cooling Down : Cooling Down : Cooling Down :
    a. Walking 5 min a. Joghing 5 min a. Walking 5 min a. Walking 5 min a. Walking
    b. Stretching b. Stretching b. Stretching b. Stretching b. Stretching
    c. Sit up back up c. Sit up back up c. Sit up back up c. Sit up back up
    d. Plank d. Plank d. Plank d. Plank

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