Base II (por potencia)

Author

Pablo Turrion

All plans by this Coach

Length

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:17

Pablo Turrión

Pablo Turrion

Me llamo Pablo y soy preparador físico de deportes de resistencia, concretamente triatlón, ciclismo y corredores de fondo y medio fondo. Trabajo como entrenador presencial y también a distancia.

My name is Pablo, I'm endurance coach. Specificly triatlhon, cycling and running coach. I work in Madrid on local coaching and also remote coaching.

Back to Plan Details

Sample Day 1

40TSS
Fuerza específica Ciclismo W

-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

1:35:00
74TSS
Aeróbico +4 sprints

-15' calentamiento progresivo.
-1h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.

Sample Day 3

1:15:00
77.7TSS
B Tempo 2x20'

-15' calentamiento progresivo.
-2x20' z3 tempo. Re 10' zona 2.
-10' vuelta a la calma.

Sample Day 5

40TSS
Fuerza específica Ciclismo W

-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

2:35:00
116.4TSS
Aeróbico Extensivo

-15' calentamiento progresivo.
-2h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.

Sample Day 8

40TSS
Fuerza específica Ciclismo W

-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

1:35:00
74TSS
Aeróbico +4 sprints

-15' calentamiento progresivo.
-1h aeróbico z2.
-4x30" sprints.
-10' vuelta a la calma.

Base II (por potencia)

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