Trainingsschema 12 weken 4 x fietsen per week (8-12 u/w) (Export)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:36

Doel: uitfietsen van een toertocht tussen de 100 en 150 kilometer.

Basis trainingsschema van 4 keer trainen per week.
Dit trainingsschema werkt met hartslag zones / vermogenszones. Voor uitleg van de zones zie de website http://scienceintraining.com/

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

Sample Day 1
1:00:00
49TSS
Duur

Zone 1, souplesse rijden

Sample Day 2
2:00:00
110.7TSS
Interval

WU

1-2-3-4-3-2-1 min zone 3, P2min

rest op 70% ADV doorfietsen

Sample Day 4
2:00:00
115.6TSS
Tempoduur

Zone 1 met 5 x 8 min zone 2, P8min

Sample Day 6
4:00:00
196TSS
Lange duur

Toeren in zone 1 en 2

Sample Day 8
1:00:00
49TSS
Duur

Zone 1, souplesse rijden

Sample Day 9
2:30:00
146.8TSS
Interval

WU
3 x (5 x 90 sec zone 3, P3min)
SP 15 min
CD

Sample Day 11
2:00:00
115.6TSS
Tempoduur

Zone 1 met 4 x 10 min zone 2, P10min

Guido Vroemen
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SMA Midden Nederland (Sports Medical and Performance Centre)

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