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

Author

Science in Training

All plans by this Coach

Length

12 Weeks

Typical Week

6 Bike, 1 Day Off

Longest Workout

6:00 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 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

Stats

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

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

1:00:00
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

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

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