Cross Country, Cyclocross or Road Race 3hs ou 100km - iniciante - 11 semanas
Cross Country, Cyclocross or Road Race 3hs ou 100km - iniciante - 11 semanas
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
11 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Esse plano de treinamento é para você que esta pedalando há menos de 3 anos e deseja se preparar para corridas cross-country ou mountain bike, corridas de ciclocross ou corridas de estrada de cerca de 100 quilômetros. A carga de trabalho semanal neste programa é mais apropriada para ciclistas que têm menos kms em suas pernas. Alguns ciclistas, especialmente aqueles que rodam de 2 a 3 anos, podem ser capazes de lidar com a carga de trabalho do programa mais avançados, mas eu o aconselho a usar esse programa pelo menos uma vez antes de decidir partir para programas mais avançados. Devido à intensidade apresentada nesses programas, é aconselhável ser conservador com sua escolha.
Esse plano de treinamento é baseado em zonas de frequencia cardíaca e aconselho fortemente vc adquirir o plano FTP - BIKE - FREQUENCIA CARDIACA para já ficar com suas zonas de frequências cardíacas definidas. Conseguindo assim aproveitar de maneira mais plena o todo o plano de treinamento.
How it Works
Training Plan Sample Week
Stats
Average Weekly Breakdown
Workouts | Weekly Average | Longest Workout |
---|---|---|
Bike
x4
|
07:40:00 | 02:30:00 |
Day Off
x3
|
—— | —— |
Workouts Per Week | Weekly Average | Longest Workout | |
---|---|---|---|
|
07:40:00 | 02:30:00 | |
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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