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CUARENTENA, PARA NIVEL INTERMEDIO, ENTRENAMIENTO EN CASA CON PULSÓMETRO

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CUARENTENA, PARA NIVEL INTERMEDIO, ENTRENAMIENTO EN CASA CON PULSÓMETRO

Includes Structured Workouts

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


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Author

ANDREA BIANCO

All plans by this Coach

Length

4 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

En este periodo de emergencia internacional que nos obliga a entrenar en casa también en los Países Latino-Americanos he pensado un mesociclo de 4 semanas para mantenernos en un buen estado de forma con 7-8 horas semanales de entrenamiento. El énfasis está en realizar sesiones de una hora y tendremos un incremento cada semana de la intensidad pero el volumen (horas) se mantendrá estable.
Tenemos:
-Una sesión para mejorar el VO2 MAX.
-Una sesión para entrenar y mejorar la potencia funcional (FTP).
-Una sesión de Fuerza (denominada Fuerza & Oxigeno).
-Un fondo de dos horas, que será nuestra sesión mas larga.
Alternamos un día de calidad con uno de recuperación para dar al organismo todo el tiempo necesario para recuperarnos y así mantener nuestro sistema inmunitario fuerte.
Puede agregar más minutos después de completar todos los objetivos de ese día.
El plan está pensado para ciclistas que utilizan el pulsómetro para medir la carga del entrenamiento.
El parametro para la medición de las zonas de entrenamiento es el umbral medido con la frecuencia cardiaca (Threshold Heart Rate).
Este valor es el promedio de pulsaciones que obtenemos en un test de 30 minutos realizado en una subida a ritmo de competencia.

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
05:42:00 01:58:00
Strength x2
01:30:00 00:45:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike
05:42:00 01:58:00
Strength
01:30:00 00:45:00
Day Off
—— ——

Training Load By Week


ANDREA BIANCO

BIANCOCOACH

I was born in Italy in 1963. I have lived and coached in Italy, England and Colombia.
I have 30 years experience in road cycling and MTB as a competitor and since 1992 as road and mountain biking coach.

In 2012 I started to train athletes for Xterra Triathlon and Ultratrail running disciplines.

Languages
Italian, Spanish and English.


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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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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