PREPARACIÓN COMPETICIÓN (2h30' a 3h) Entrenamiento por potencia + Fuerza ⚡️🏋️♀️ [ESPAÑOL]
PREPARACIÓN COMPETICIÓN (2h30' a 3h) Entrenamiento por potencia + Fuerza ⚡️🏋️♀️ [ESPAÑOL]
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
24 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
📊 Ciclo de entrenamiento para preparación a competiciones con duración entre 2h30' a 3h.
Entrenamientos en Rodillo + Ruta + Entrenamiento de fuerza
🗓 24 Semanas/ 4 entrenamientos de ciclismo por semana
⚡️ Entrenamiento por potencia
🏋️♀️ Ciclo de entrenamiento de fuerza de 20 semanas: 2 Sesiones de entrenamiento de fuerza por semana:
- Bloque 1: Semana 1 a 4
- Boque 2: Semana 5 a 8
- Bloque 3: Semana 9 a 12
- Bloque 4: Semana 13 a 16
- Bloque 5: Semana 17 a 20
❗️Importante tener experiencia mínima en entrenamiento de fuerza para garantizar una ejecución técnica de los ejercicios planificados.
- Ejercicios de fuerza con peso libre: Sentadilla con salto, peso muerto con barra hexagonal, peso muerto rumano con barra, Sentadilla Goblet, Saltos tijeras con mancuernas, Sentadilla con barra, peso muerto rumano con mancuernas, Subida a cajón con barra.
- Ejercicios de CORE: Plancha frontal, plancha lateral, perro cazador, puente de glúteos con curl, Press Pallof.
How it Works
Load Your Plan
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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 |
|---|---|---|
|
Bike
x4
|
07:51:00 | 04:15:00 |
|
Strength
x2
|
01:40:00 | 01:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:51:00 | 04:15:00 | |
|
|
01:40:00 | 01:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- 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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