The first step
In order that pacestarter does not demand too little or too much from you, we need some information about you and the competition.
On the basis of your best times, pacestarter will create your individual training plan.
Which type am I?
XHow long have you been doing endurance sports? If you stay longer, the training areas will slowly shift and the basic training will become less.
- Beginner max. 1 year experience
- Advanced approx. 1-3 years experience
- Experienced persons from 3 years experience
What is your maximum heart rate?
XThe maximum heart rate determines the different training zones, there are 3 methods to determine the maximum heart rate:
Here is a good explanation (on Wikipedia)!
- Formula (Not recommended)
- Performance Diagnosis
- Self-test
Here is a good explanation (on Wikipedia)!
Why a main competition?
XThe main competition decides on many specifications (training weeks, training hours, training units,...).
The PaceStarter team does not recommend to choose a longer distance until you have managed a shorter distance well.
The training planning for a novice distance is rather for beginners, the sprint distance training is already more demanding.
The PaceStarter team does not recommend to choose a longer distance until you have managed a shorter distance well.
The training planning for a novice distance is rather for beginners, the sprint distance training is already more demanding.
Which best times?
XThe training parameters are calculated using your best time.
If you don't have a current best time, just estimate a time and check in training whether you are challenged.
You can change the times at any time!
If you don't have a current best time, just estimate a time and check in training whether you are challenged.
You can change the times at any time!
Help swimming times
XExamples of crawl swimmers:
Good swimmers about 6 min. on 400 meters
Medium good swimmers about 8-9 min. on 400 meters
Slow swimmers from 10 min. on 400 meters
.
Good swimmers about 6 min. on 400 meters
Medium good swimmers about 8-9 min. on 400 meters
Slow swimmers from 10 min. on 400 meters
.
Help cycling times
XExamples of road bike AllOut(full throttle) 30 km on a flat and windless track:
Very good cyclists can manage a 37-40 km/h average.
The average pace is around 33-35km/h
At the beginning of training it can be between 25-30 km/h
.
Very good cyclists can manage a 37-40 km/h average.
The average pace is around 33-35km/h
At the beginning of training it can be between 25-30 km/h
.
Help running times
XRunning times are very individual and depend on many parameters!
(weight, age, gender, daily form,...)
When running you should really have made a test (competition)!
Here times examples for running AllOut(full throttle) on a flat track with few corners:
Very fast runners need for the 10 km about . 30-40 min.
Good runners need for the 10km about 40-50 min.
Slightly slower runners from about 50 minutes
The more experienced an athlete is, the more training is controlled by pace!
(weight, age, gender, daily form,...)
When running you should really have made a test (competition)!
Here times examples for running AllOut(full throttle) on a flat track with few corners:
Very fast runners need for the 10 km about . 30-40 min.
Good runners need for the 10km about 40-50 min.
Slightly slower runners from about 50 minutes
The more experienced an athlete is, the more training is controlled by pace!