Trainingsschema 12 weken 2 - 3 x fietsen per week (3-6 u/w) (Export)

Author

Science in Training

All plans by this Coach

Length

12 Weeks

Typical Week

3 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling power 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.

Doel: uitfietsen van een toertocht tussen de 50 en 100 kilometer.

Basis trainingsschema van 2 keer trainen + 1 optionele training per week.
Dit trainingsschema werkt met hartslag zones / vermogenszones.
Voor uitleg van de zones zie de website http://www.scienceintraining.com/kennisbank/

Gebruikte afkortingen
WU = warming up: infietsen in zone 1
P = pauze (rustig fietsen tussen 2 versnellingen door)
SP = serie pauze (rustig fietsen tussen 2 blokken versnellingen)
min = minuten
CD = cool down: uitfietsen in zone 0-1

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:00

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Bikefitting
Sportsnutrition
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Back to Plan Details

Sample Day 1

1:30:00
73.5TSS
Korte duurrit

Duur, zone 1, rijden op souplesse (hoge cadans)

Sample Day 5

2:00:00
112.5TSS
Duurrit

Duur, zone 1 en 2, toeren (evt. met een groepje)

Sample Day 8

1:30:00
87.2TSS
Interval

WU
2 x (5 x 90 sec zone 3, P3min)
SP 10 min rustig doorfietsen zone 1

Sample Day 10

1:00:00
49TSS
Korte duurrit

zone 1, rustig

Sample Day 12

2:30:00
140.6TSS
Duurrit

Duur, zone 1 en 2, toeren (evt. met een groepje)

Sample Day 15

1:30:00
81.7TSS
Interval

WU
3 x 10 min zone 2 (P 5min)
CD

Sample Day 17

1:00:00
49TSS
Korte duurrit

zone 1, rustig

Trainingsschema 12 weken 2 - 3 x fietsen per week (3-6 u/w) (Export)

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