Mezza Maratona Monza 2026 — W5 (20-26 lug) — Threshold Build

Settimana 5 del piano 15 settimane per la Mezza di Monza 2026, fase Threshold Build. Un giorno di forza lower, un easy run Z2 con drill cadenza, una sessione soglia 30' Z3, un giorno pull chain (trazioni), un fat-ox di recupero attivo, un giorno di riposo completo, e un lungo Z2 di 16km con allunghi finali.

Training phase:

Build

Build In the build-up phase, volumes are increased and specialised units are added. The build-up phase takes the momentum of the foundation phase, builds on it and leads purposefully to the intensive phase or the seasonal plateau.

Zone type:

Heart rate

Heart rate The intensities and efforts of the plan are based, among other things, on the heart rate during training. A heart rate monitor is required.

Performance levels: Everyone Advanced

Everyone The training plan is equally suitable for all performance levels.

Advanced Athletes with some experience and a good level of endurance can progress with these plans.

Applicability: Only the buyer

Only the buyer The plan may only be applied to the calendar of the training plan buyer. However, this can be done an unlimited number of times.

License: CC BY 4.0

Attribution The "Creative Commons BY" license allows third parties to distribute, remix, improve and build upon a work, even commercially, as long as the creator of the original is credited. Link to licence description

Matteo Zardini

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The intensity calculation of this training plan works on the basis of your measured heart rate. A heart rate monitor, e.g. a chest strap or an optical heart rate monitor on the wrist, is required when exercising. Tredict supports most modern sensors and training devices.

Learn more about Tredict with the glossary or read the blog.

HRmax: The maximum heart rate your heart can deliver under very heavy load.

FTPa: Functional Threshold Pace - The maximum speed you can maintain for about an hour.

FTP: Functional Threshold Power - The maximum wattage you can maintain for about an hour.

The relative intensity values of a training session are converted into your personal absolute intensity values when using the plan, based on the capacity values. 70% HRmax thus become 140bpm, if your maximum heart rate in the capacity values is set to 200bpm.
Tredict's intensity calculation is based on the training duration, so the distance of the training plan changes according to your personal FTPa.

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