TESTE GRÁTIS - Sessões de ciclismo baseadas em FTP- Código cupom: ironcoach100off

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:57

Digite: ironcoach100off no código de desconto para receber sua amostra grátis!
Esta é uma amostra grátis de sessões de treino baseadas em Functional thershold power.
Esta amostra possui 01 sessão para cada um dos 03 blocos do sistema de treinamento proposto pelo Ironman Certified Coach Joel de Bem.


Para maiores informações a respeito do treinamento completo, acesse::

http://ironmancertifiedcoach.com/trainingpeaks-plans/

Sample Day 1
1:12:40
85.9TSS
Bl1W01/4,SS01- High cadence (FTP)

WU: 10' giro leve
Principal:
5''>110rpm@2' rec(90rpm)
10''>110rpm@2' rec(90rpm)
20''>110rpm@2' rec(90rpm)
(executar 8 x acelerações)
CD: 10'big gear fácil
TT- 1:10

Sample Day 4
1:00:00
75.7TSS
Bl1W01,SS03-Support (FTP)

WU: não é necessário
Principal: endurance com coroinha
01:00:00 Z2
CD: não é necessário
TT- 1:00

Sample Day 8
1:32:30
71.5TSS
Bl2W07,SS02- Sprint interval(FTP)

WU: 20' giro leve
Principal: 30 x 05'' Z5 @ 2'rec 90rpm
CD: 10' giro leve
TT-1:32

Sample Day 11
1:40:30
116.8TSS
Bl2W08 SS02-Pyramid Sprints (FTP)

WU: 20' giro leve
Principal: 10''@2'rec/15''@2'rec/20''@2'rec +5'biggear
esforço em cadência alta
executar 6 x this essa progressão
CD: 10' giro leve
TT-1:40

Sample Day 15
2:03:00
200.9TSS
Bl3W11,SS02 - russian pyramid (FTP)

WU: 15'construindo zona 1 para 3/5'Z1 fácil
Principal: Russian Pyramid (12')
Sprints:(Z4 eforço sentado)
5''/10''/15''/20''/25''/30''/35''/40''/45''/50''/55''/1'
rec entre :(Z2 esforços )
55''/50''/45''/40''/35''/30''/25''/20''/15''/10''/05''
Executar: 3 x( 15' Z3 effort 90rpm/Russian pyramid)
CD: 10' leve
TT-1:45

Sample Day 18
1:22:30
107.1TSS
Bl3W13,SS03- T-PACE (FTP)

WU: 15'construindo zona 1 para 3/5'Z1 fácil
Principal: threshold pace+ intervalos curtos
3 x 12'Z3/ @3' big gear esforço fácil
5 x 1' 30''Z4 @1'rec 90rpm leve
CD: 10' leve
TT-2:00

Joel A. de Bem
|
Ironman Certified Coach

Triathlon training plans from sprint to an IRONMAN triathlon races, and ENDURANCE sports such as cycling, running and open water swimming. Extremely personalized tracking online training plans which prioritizes the details of each athlete as if it were the only one. All training plans include access to our Ironman Certified Coach and resources including explanatory videos through our youtube channel and social media. Our specialty is the training of executives with limited time for training.