Trainingsschema 12 weken 5 - 6 x fietsen per week (10-15 u/w) (Export)

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 11:30

Doel: uitfietsen van een toertocht tussen de 150 en 200 kilometer.

Basis trainingsschema van 5 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

Sample Day 1
1:00:00
49TSS
Duur

Zone 1, souplesse rijden

Sample Day 2
1:15:00
69.4TSS
Lange interval

WU
2x 15 min zone 2, 15 min pauze
CD

Sample Day 3
1:00:00
49TSS
Optioneel Duur

Zone 1, souplesse rijden

Sample Day 4
1:24:00
81TSS
Interval

WU
1-2-3-3-2-1 min zone 3, P2min
CD

Sample Day 6
2:00:00
115.6TSS
Tempoduur

WU
Zone 1 met 5 x 8 min zone 2, P8min
CD

Sample Day 7
4:00:00
225TSS
Lange duur

Toeren in zone 1 en 2

Sample Day 8
1:00:00
49TSS
Duur

Zone 1, souplesse rijden

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

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