Phase Fitness Ultra Trail Run
Phase fitness adalah masa 2 bulan sebelum race. untuk phase performance bisa click ke link ini
1 month weekly workout for fitness phase:
Monday:
Cross train: 45’-60’ swim
Massage
Tuesday:
TNF drill
Super saiyan
Easy run 60’
Wednesday:
Morning:
Tempo run 60’
Evening:
Leg days: Squat, heel raises, bridges
Thursday:
Morning:
8 rounds of:
10 burpees+ 100m run as fast as possible.
Rest interval: 100m walk
Evening:
Iron Strength (standard)
Friday:
TNF drills
Animal flow
Saturday
Long Run (disesuaikan dengan target masing2), simulasi pace race dan nutrisi
Sunday
TNF Outdoor training:
- TNF drills, animal flow, PNF
- evaluation
1 month weekly workout for fitness phase:
Monday:
Cross train: 45’-60’ swim
Massage
Tuesday:
TNF drill
Super saiyan
Easy run 60’
Wednesday:
Morning:
Tempo run 60’
Evening:
Leg days: Squat, heel raises, bridges
Thursday:
Morning:
8 rounds of:
10 burpees+ 100m run as fast as possible.
Rest interval: 100m walk
Evening:
Iron Strength (standard)
Friday:
TNF drills
Animal flow
Saturday
Long Run (disesuaikan dengan target masing2), simulasi pace race dan nutrisi
Sunday
TNF Outdoor training:
- TNF drills, animal flow, PNF
- evaluation