PERIODO BASE COMPLETO CICLISMO (XCO-XCM-RUTA) (12 SEMANAS)
PERIODO BASE COMPLETO CICLISMO (XCO-XCM-RUTA) (12 SEMANAS)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Plan de entrenamiento de base para RUTA, XCO, o XCM: NIVEL MEDIO
Plan de entrenamiento muy completado trabajando todas las capacidades, orientados a corredores de nivel y con 8-15 horas a la semana de trabajo.
Entre semana 1:30 h a 2:00 h
Fin de semana 3-4 h
El plan de base son 12 semanas con una carga incremental basada en los siguientes parámetros:
Carrera a pie.
Andar Fondo.
Gimnasio con progresión científica de cargas.
Bici principalmente Z2 + F.M. + Cadencia.
Incluye tablas de gimnasio en PDF para descargar.
Siguiendo este plan de trabajo nos aseguramos llegar al periodo precompetitivo con unas condiciones optimas para el rendimiento.
A continuación de este plan se debería hacer uno de PRECOMPETITIVO O PREFORMA (12 semanas) Para llegar a los objetivos de la temporada en una forma optima.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Strength
x3
|
03:14:00 | 01:15:00 |
|
Bike
x3
|
06:41:00 | 03:45:00 |
|
Run
x2
|
01:09:00 | 00:40:00 |
|
Day Off
x1
|
—— | —— |
|
Walk
x1
|
01:39:00 | 03:30:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:14:00 | 01:15:00 | |
|
|
06:41:00 | 03:45:00 | |
|
|
01:09:00 | 00:40:00 | |
|
|
—— | —— | |
|
|
01:39:00 | 03:30:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- 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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