Rhyroxnederland

Week 32 van 44

BUILDDeload

Week 32: Build — threshold + VO2max

Start: 2027-01-04

Lactate threshold + VO2max ontwikkeling

Doel-volume

52 km

Trainings­dagen

6

Sessies deze week

Maandaghyrox
60min

Heavy compound + HYROX-power: back squat 5×3, deadlift 3×3, push press 4×5, dan 4 rondes (20 wall balls + 50m sled push zwaar + 12 burpee broad jumps).

Dinsdagtempo
7km · 60min

Tempo: 15 min warmup + 5 km @ threshold-pace + 10 min cooldown

Woensdageasy
8km · 48min

Easy run Z2

Donderdagintervals
5km · 55min

VO2max intervals: Norwegian 4×4 — 4×4min @ 90-95% HRmax, 3 min recovery jog

Vrijdagrest

Rust of 20 min mobility

Zaterdaglong
16km · 96min

Long run Z2

Zondageasy
8km · 48min

Recovery run + 4×100m strides

Geen resultaten voor deze week (nog).

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