Rahmentrainingsplan NB
| Tag |
Land |
Wasser |
Zyklusphase |
Zyklustag |
| Mo |
TP Sandra |
20x50m F BZ 2 |
Lutealphase |
21 |
| Di |
TP Sandra |
16x100m F BZ 2 |
Lutealphase |
22 |
| Mi frĂĽh |
kein Training |
Absage |
Lutealphase |
23 |
| Mi spät |
TP Sandra |
K Technik + Arme |
Lutealphase |
23 |
| Do |
krank/td>
| krank/td>
| Lutealphase |
24 |
Trainingsplan mit Schwerpunkten und Zyklusphase
| Woche ab |
50m F |
50m B |
100m F |
Zyklusphase |
| ✔️11.08.2025 |
Trainingseinstiegâś… |
Trainingseinstiegâś… |
Trainingseinstiegâś… | /td>
Follikelphase |
| ✔️18.08.2025 |
20x50m BZ 2âś… |
12x50m BZ 2âś… |
16x100m BZ 2❌ |
Follikelphase |
| 25.08.2025 |
20x50m BZ 2âś… |
12x50m BZ 2❌ (krank) |
16x100m BZ 2❌ |
Lutealphase |
| 01.09.2025 |
16x50m BZ 3 |
8x50m BZ 3 |
12x100m BZ 3 |
Lutealphase |
| PSF |
keine Teilnahme |
|
|
Lutealphase |
| 08.09.2025 |
Technik |
Technik |
Technik |
Menstruation |
| 15.09.2025 |
16x50m BZ 3 |
8x50m BZ 3 |
12x100m BZ 3 |
Follikelphase |
| 22.09.2025 |
12x50m BZ 4 |
6x50m BZ 4 |
12x100m BZ 4 |
Eisprung |
| BSH |
|
|
|
Lutealphase |
| 29.09.2025 |
8x50m BZ 5 |
5x50m BZ 5 |
10x100m BZ 5 |
Lutealphase |
| 06.10.2025 |
Technik Training |
Technik Training |
Technik Training |
Menstruation |
| 13.10.2025 |
8x50m gebrochen BZ 5 |
4x50m gebrochen BZ 5 |
Pansold Test 8x100m K |
Follikelphase |
| 20.10.2025 |
6x50m BZ 5 |
4x50m BZ 5 |
6x100m BZ 5 |
Eisprung |
| 27.10.2025 |
4x50m BZ 6 |
4x50m BZ 6 |
4x100m BZ 6 |
Lutealphase |
| LSN |
|
|
|
Lutealphase |
| 03.11.2025 |
Coming soon |
Coming soon |
Coming soon |
Lutealphase |
Leitwerte fĂĽr 50m Freistil (Variante 3): Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
00:37,0 |
00:32,9 |
121 |
131 |
| BZ 3 |
00:32,9 |
00:31,0 |
141 |
161 |
| BZ 4 |
00:31,0 |
00:29,1 |
161 |
171 |
| BZ 5 |
00:29,1 |
00:27,4 |
181 |
191 |
| BZ 6–8 |
00:27,4 |
max |
201 |
max |
Leitwerte fĂĽr 50m Brust: Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
00:45,7 |
00:40,6 |
121 |
131 |
| BZ 3 |
00:40,6 |
00:38,3 |
141 |
161 |
| BZ 4 |
00:38,3 |
00:35,9 |
161 |
171 |
| BZ 5 |
00:35,9 |
00:33,9 |
181 |
191 |
| BZ 6–8 |
00:33,9 |
max |
201 |
max |
Leitwerte fĂĽr 100m Freistil (Variante 3): Zeit- und Pulsbereiche je Belastungszone
| BZ |
min |
max |
min |
max |
| BZ 2 |
01:22,1 |
01:13,0 |
121 |
131 |
| BZ 3 |
01:13,0 |
01:08,7 |
141 |
161 |
| BZ 4 |
01:08,7 |
01:04,4 |
161 |
171 |
| BZ 5 |
01:04,4 |
01:00,8 |
181 |
191 |
| BZ 6–8 |
01:00,8 |
max |
201 |
max |