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Allenamento di base multi sport | Power | Allenamenti 5 + 1

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Allenamento di base multi sport | Power | Allenamenti 5 + 1

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lorenzo Di Noto

All plans by this Coach

Length

9 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Il piano di allenamento prevede una preparazione di base di 2 mesecicli per una durata di 9 settimane (1 settimana di valutazione della performance tramite test FTP + 8 settimane di preparazione).
Il programma ha una struttura di 6 allenamenti settimanali. Dal Lunedì al Venerdì sono previsti allenamenti alternartivi (corsa e palestra senza attrezzi) + sedute di allenamenti in bici con allenamenti specifici della durata di circa 2 h. Nel fine settimana sono previste gli allenamenti di fondo lento della durata di massimo 3:30 h.
E' adatto ad atleti che possiedono già una buona base di allenamento e una competenza nell'utilizzo del misuratore di potenza.
E' necessario possedere un power meter e svolgere un test FTP (il protocollo è illustrato all'interno del programma nella prima settimana) che evidenzierà le zone di allenamento (le 7 zone di Coggan) per poi riuscire a svolgere il programma con precisione.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x3
06:33:00 03:30:00
Run x2
01:06:00 00:45:00
Strength x1
00:43:00 00:50:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
06:33:00 03:30:00
Run
01:06:00 00:45:00
Strength
00:43:00 00:50:00
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Lorenzo Di Noto

LDN Lorenzo Di Noto
  • Dottore in Scienze motorie sportive e della Salute
  • Fondatore di LDNlorenzodinoto
  • Coach e Bike Fitter professionista
  • Direttore sportivo di 3 Livello della federazione ciclistica italiana

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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