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Indoor Training like a pro - HEART RATE

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Yeyo Corral

All plans by this Coach
No Ratings

Length

6 Weeks

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Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

Un plan de entrenamiento por pulsaciones indoor para evitar perder tu forma durante tu periodo en casa. Ciclistas de nivel medio / alto que han realizado ya un periodo de base previo.

Intentaremos estimular las diferentes capacidades más representativas del ciclismo de ruta, organizadas minuciosamente durante 6 semanas, no es un plan personalizado, pero esto te servirá como buena guía de autogestión. Sesiones desarrolladas tanto de bicicleta como de CORE.

Usa un lugar bien ventilado, controla la Frecuencia cardiaca y la temperatura ambiente de la sala, procura tener una frecuencia de hidratación más alta que lo que estas acostumbrado en la calle.

Recuerda que el trabajo mecánico es muy efectivo cuando se pedalea en rodillo por lo tanto el control de la fatiga debe ser tenido en cuenta.

Actualiza tus zonas de entrenamiento ,recuerda diferentes metodologías para su estimación:

Fc media en 8' x 0,9 = FTP ESTIMADO, Elegir el calculador de umbral de lactato según Joe Friel para ciclismo.

Si posees datos más objetivos mejor, si tienes dudas consúltame en el mail adjunto.

Entre dobles sesiones diarias deja pasar al menos 4-6 horas de descanso.


-----------------------------------------------------------------------------------------------------------------------------An optimized indoor by hearth rate training plan for don't loss your performance at home.!!!! Cyclist medium / high level who have previously completed a base period.

We will try improve the different capacities in 6 weeks, It isn't a personal training plan but you can have got a good guide with this. Cycling workouts and CORE exercises.

Recommendations:

Choose a well place with air currents, pay attention in your HR and the temperature in the room. You must have a good hidratación protocol, higher than outside training.

Remember, the mechanical load in indoor trainer is higher so pay attention in your fatigue.

Update your training zones, the first workout is a FTP test. Use the next estimation. Elige el calculo de zonas según Coogan.

Average hr in 8' x 0,9 = FTP Estimate. Optimal for indoor training. Choose lactate Threshold by Joe Friel for cycling .

If you have got one objective test for calculate your training zones will be better. If you have any doubts please contact me by mail.

between double session, you should recover 4-6 hours.

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www.macrociclo.com @yeyocorral



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x7
8:58 hrs 2:00 hrs
Other x2
0:46 hrs 0:20 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
8:58 hrs 2:00 hrs
Other
0:46 hrs 0:20 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Yeyo Corral

macrociclo.com

Professional Cycling Coach

  • 250€ month: Training and analysis every week. Trainingpeaks premium user, Anual training plan, 2 Performance test in lab, email and phone communication. Power data analysis with WKO. For Professional / Advance cyclist.

  • 450€month: Full lab services: Full Biomechanics, Full performance test, Full Aero test and race pacing, Strength test. For Professional / Advance cyclist.

**contract your best plan**👉 https://www.macrociclo.com/planes-de-entrenamiento-macrociclo/ 🤝

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