Base II (por potencia)
Author
Pablo Turrion
All plans by this CoachLength
4 Weeks
Typical Week
4 Bike, 1 Day Off, 2 Strength
Longest Workout
3:05 hrs
Plan Specs
cycling road cycling intermediate advanced masters weightloss time goal power based tss based strength base period
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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 de entrenamiento para un segundo mesocilco de base (4 semanas).
-6 sesiones/semana
-8h de cilclismo/semana de media
-2 sesiones de fuerza/semana
Para cualquier consulta puedes ponerte en contacto conmigo en turrionpablo@gmail.com
*Te recomiendo haber realizado anteriormente el plan "Base I"
Stats
Sample Day 1
-4x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-4x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-4x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-4x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-4x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-4x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-4x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-4x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-4x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-4x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM
Sample Day 2
-15' calentamiento progresivo.
-1h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.
Sample Day 3
-15' calentamiento progresivo.
-2x20' z3 tempo. Re 10' zona 2.
-10' vuelta a la calma.
Sample Day 5
-4x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-4x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-4x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-4x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-4x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-4x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-4x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-4x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-4x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-4x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM
Sample Day 6
-15' calentamiento progresivo.
-2h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.
Sample Day 8
-4x20 gemelo: https://www.youtube.com/watch?v=LJb7GLDZ0SA
-4x20 sentadillas rusas: https://www.youtube.com/watch?v=FTPg6mVIc1o
-4x20 Subidas al banco: https://www.youtube.com/watch?v=5OjeKL-_nI8
-4x20 puente: https://www.youtube.com/watch?v=s7-Pbu-3I74
-4x15 puente a 1 pierna: https://www.youtube.com/watch?v=tS36NcqRiQA
-4x1' plancha: https://www.youtube.com/watch?v=HLFFRz5xBow
-4x30" plancha lateral: https://www.youtube.com/watch?v=FOJTpoQHMBs
-4x30" plancha a una pierna: https://www.youtube.com/watch?v=cShAyiUUTPI
-4x30" cross lateral: https://www.youtube.com/watch?v=JELIu2mmbZs
-4x1' Sentadilla isométrica: https://www.youtube.com/watch?v=ScWRygMvnsM
Sample Day 9
-15' calentamiento progresivo.
-1h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.