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CLASES INDOOR CYCLING. 9 sesiones de capacidad aerobica en forma fraccionada

Author

Kim Forteza

All plans by this Coach
No Ratings

Length

3 Weeks

Plan Specs

cycling indoor beginner intermediate power based

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Plan Description

9 clases de ciclismo indoor muy bien alternadas para la mejora de la capacidad aeróbica. El trabajo es a base de intervalos extensivos y tocando las zonas 1,2 y 3 del FTP de cada alumno. En cada sesión se marcan claramente los rpm, que pueden coincidir con los bpm de la música de forma exacta o de forma aproximada. En esta caso el objetivo principal es el cumplimiento de la zona objetivo por parte de tus alumnos.
Tu añades la música intentando tener en cuanta los tiempos en cada zona y las cadencias recomendadas.
Recuerda que todas las sesiones tienen el mismo objetivo pero el workout es distinto



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:27 hrs 0:50 hrs
Workouts Per Week Weekly Average Longest Workout
2:27 hrs 0:50 hrs

Kim Forteza

KimForteza My Cycling Coach

Bachelor of Sciencie in Physical Activity and Sports
Masters degree in hight performance
More than 25 years of training professional and amateurs cyclists (MTB, Road and track cycling).
Power data analysis with WKO4. Advance and Professional cyclist.
TPU Certificate of completion Training Peaks University WKO (Mallorca 2017)
TPU Certificate of completion Training Peaks University (Madrid 2017)

Sample Day 1

0:50:30
44.2TSS
INDOOR CYCLING CLASS 1 CAP. AER.

Intervalos extensivos

Sample Day 3

0:50:30
61.9TSS
INDOOR CYCLING CLASS 2 CAP. AER.

Intervalos extensivos:

Sample Day 5

0:47:00
50.9TSS
INDOOR CYCLING CLASS 3 CAP. AER.

Intervalos extensivos

Sample Day 8

0:47:30
39.2TSS
INDOOR CYCLING CLASS 1 CAP. AER.

Intervalos extensivos:

Sample Day 10

0:50:00
60.6TSS
INDOOR CYCLING CLASS 2 CAP. AER.

Intervalos extensivos: 3 x 7'Z3+5,5'Z4

Sample Day 12

0:49:00
53.6TSS
INDOOR CYCLING CLASS 3 CAP. AER.

Intervalos extensivos:

Sample Day 15

0:48:30
41.7TSS
INDOOR CYCLING CLASS 1 CAP. AER.

Intervalos extensivos

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