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4 Wks Cycling Training | 4 Semanas Treino Estrada

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Hernâni Brôco

All plans by this Coach
No Ratings

Length

4 Weeks

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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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

Road training, working all physical areas, from aerobic threshold, maximum power, FTP with higher incidence on L3/L4.

This training module is a basis for improving the athlete's endurance and FTP values.

At the end of this training block, the new FTP value is tested and analyzed, in order to be able to carry out the next module with a real base of values, to reach the best athlete's improvement possible.

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Treino de Estrada, trabalhando todos as áreas, desde limiar aeróbio, potência máxima com maior incidência Z3/Z4.

Este módulo de treinos, serve de base ao melhoramento da endurance e dos valores de FTP do atleta.

No final deste bloco de treinos, analisa-se o valor de FTP, de forma a se poder efetuar o módulo seguinte com uma base de valores real, com vista à melhor performance possível de cada atleta.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
12:32 hrs 4:00 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
12:32 hrs 4:00 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Hernâni Brôco

Hernâni Brôco

Treinador Ciclismo Grau III UCI (85594)
Fisioterapeuta (C-046620079)
Avaliação Física-Teste Lactato
Retul Cycling Fit
Planificação de Treinos
1 - Training Peaks Básico Mensal
2 - Training Peaks Básico Anual
3 - Training Peaks Premium Mensal
4 - Training Peaks Premium Anual
Massagem Desportiva
Massagem Desportiva+Fisioterapia
Massagem Relaxamento
Fisioterapia (1ª Avaliação)
Fisioterapia/Terapia Ocupacional
Domicílios

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