VO2MAX 4 dias semana
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VO2MAX 4 dias semana
Author
beFITpro Planes de entrenamiento ciclista
All plans by this CoachLength
7 Weeks
Typical Week
1 Other, 4 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling mountain biking beginner intermediate advanced weightloss hr based
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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.
Plan destinado a incrementar tu VO2max para preparar tu cuerpo a esfuerzos específicos de competición tanto de carretera como de montaña.
Con este plan conseguiras aumentar tu tolerancia al esfuerzo y a la carga total de entrenamiento durante la temporada
Stats
Sample Day 1
20´ en Z2 25 x (5" sprint R-25", 10"sprint R-30", 20"sprint R-1´40") 20´ en Z2
Sample Day 3
20´ en Z2 CAD ALTA 1´ WORK 10´ Z2(hasta llegar a puerto) 10 x 30" WORK (De pie) R-3´ (Sentado) 20´ en Z2 CAD ALTA
Sample Day 5
20´ en Z1 120´ en Z1-Z2 +90rpm 20´ en Z1
Sample Day 6
Sample Day 8
20´ en Z2 incrementando intensidad progresivamente
10 x (( 15" WORK - 1´15" REST)(30" WORK - 2´30" REST)(45" WORK - 3,45" REST)
20´ en Z2
Sample Day 10
15´ en Z1
3 x 10´ en Z3 recuperando 3´
4x4´ subiendo a tope con 3´recuperando bajando
5x1´Z6 / Z7 con 1´ recuperando
15´ Vuelta a la calma
Sample Day 12
Rodaje largo en Z2, intensidad que permita mantener conversación. Trabajamos la resistencia aeróbica de base.