MedioFondo/GranFondo 8 semanas W

Author

Custom4

All plans by this Coach

Length

8 Weeks

Typical Week

3 Bike

Longest Workout

4:36 hrs

Plan Specs

cycling gran fondo/century beginner intermediate

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Preparar un medio/gran fondo de 4-6 horas en 8 semanas partiendo de una cierta base de preparaciĆ³n ya existente y disponiendo de 3 sesiones semanales, 2 cortar y una mas larga. Se necesita potenciĆ³metro.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:58

Jon Iriberri

custom4us

Sport Sciences degree at University
Profesional cycling trainer
Profesional bikefitter
Running biomechanics analyst
Atending in hole Europe & America

Back to Plan Details

Sample Day 1

2:10:00
93.4TSS
Aerobic tempo BASE W

Sample Day 3

1:00:00
57.8TSS
Aerobic tempo BASE corto w

Sample Day 8

1:27:00
100.6TSS
2 x FTP intervalico W

Entreno perfecto para repetirlo en 1/2 mismo repecho de 6 min y aprobechar la recuperacion en la bajada. recomendable hacerlo con cadencia normal baja.

Sample Day 12

3:28:35
189.1TSS
4 blokes largos FC para Umbral

Sample Day 15

2:00:00
142.38TSS
Fartleck en repechos W Copy

Los tiempos y distribucion de series se pueden adaptar al terreno: roto y con constantes subidas y bajdas. Importante respetar intensidad de aproximacion, maximo esfuero y recuperacion.Terreno irregular de sube y baja pero sin subidas largas: . Entreno muscular cadencias normales y bajas.

Sample Day 17

1:00:00
57.4TSS
Aerobic tempo BASE corto w

Sample Day 24

1:41:00
128.5TSS
Fartleck en repechos W Copy

Los tiempos y distribucion de series se pueden adaptar al terreno: roto y con constantes subidas y bajdas. Importante respetar intensidad de aproximacion, maximo esfuero y recuperacion.Terreno irregular de sube y baja pero sin subidas largas: . Entreno muscular cadencias normales y bajas.

MedioFondo/GranFondo 8 semanas W

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