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Cross Country, Cyclocross or Road Race 3hs ou 100km - iniciante - 11 semanas

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

RANGEL RODRIGUES

All plans by this Coach

Length

11 Weeks

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

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

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

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
Bike
07:40:00 02:30:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

RANGEL RODRIGUES

3SSSPORTS

I am a trainer at 3SSSPORTS with a focus on triathlon, cycling, running and mountain biking. I will be offering monthly plans and annual training plans. Courses: Running Training Prescription Course with Lazaro Velazquez IAAF Coach - Course accredited by the IAAF. Physiology and Methodology of Endurance Sports Training - Taught by Peaks Coaching Group. Workshop The Art of Training on the Training Peaks Platform - Taught by Marcos Hallack - Pedagogical Ambassador of Training Peaks in Brazil


  • 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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