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

Author

Ironman Certified Coach Joel de Bem

All plans by this Coach

Length

3 Weeks

Typical Week

1 Other, 2 Bike

Longest Workout

2:03 hrs

Plan Specs

cycling road cycling intermediate advanced masters tss based

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Summary

Digite: ironcoach100off no código de desconto para receber sua amostra grátis!

Esta é uma amostra grátis de sessões de treino baseadas em Percepção de esforço (RPE), considerada uma das melhores métricas para análise de sua intensidade de treinamento.

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/

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:00

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.

Back to Plan Details

Sample Day 1

1:12:40
51.3TSS
Bl1W01/4,SS01-RPE- Alta cadência

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

Sample Day 5

1:10:00
46.7TSS
Bl1W01,SS03-Sessão suporte

WU: não é necessário
Principal: endurance com coroinha
01:0:00 Z2
CD: não é necessário
TT- 1:0

Sample Day 8

1:32:30
60TSS
Bl2W07,SS02-RPE- Sprint intervalo

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

Sample Day 12

1:40:30
73.8TSS
Bl2W08 SS02-RPE-Pyramid Sprints

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

Sample Day 15

2:03:00
114.3TSS
B-Bl3W11/12,SS02 -RPE- russian pyramid

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

Sample Day 19

1:22:30
79.6TSS
Bl3W13/14/15,SS03-RPE- T-PACE

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

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

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