Trainingsschema 12 weken 2 - 3 x fietsen per week (3-6 u/w) (Export)
Author
Science in Training
All plans by this CoachLength
12 Weeks
Typical Week
3 Bike
Longest Workout
4:00 hrs
Plan Specs
cycling road cycling intermediate 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
Sample Day 1
Duur, zone 1, rijden op souplesse (hoge cadans)
Sample Day 5
Duur, zone 1 en 2, toeren (evt. met een groepje)
Sample Day 8
WU
2 x (5 x 90 sec zone 3, P3min)
SP 10 min rustig doorfietsen zone 1
Sample Day 10
zone 1, rustig
Sample Day 12
Duur, zone 1 en 2, toeren (evt. met een groepje)
Sample Day 15
WU
3 x 10 min zone 2 (P 5min)
CD
Sample Day 17
zone 1, rustig