Plan 16 Semanas: Polarizado 80/20 - Incrementa tu VO2Max y FTP - Frecuencia Cardíaca ❤️
Plan 16 Semanas: Polarizado 80/20 - Incrementa tu VO2Max y FTP - Frecuencia Cardíaca ❤️
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
16 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Incrementa tu VO2Max y FTP
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Increible progresión en muy poco tiempo. Sin duda un gran aliado en mi preparación para competencias." - Agustín G. 2025
Lee todos nuestros reviews aquí
Características del plan
- Incrementa tu FTP, velocidad y resistencia
- No requiere el uso de potenciómetro
- Si bien el FTP es una métrica de potencia, podemos realizar el mismo tipo de entrenamiento que se usa para incrementarlo basándonos en frecuencia cardíaca
- Zonas por ritmo cardíaco
- Testeos de umbral de lactato en semana 1, 9 y 16
- Entrena 4 veces por semana
- Progresa de 6 a 11 horas por semana en el pico
- Distribución:
- 👉 80% - 2 sesiones por semana para trabajar la capacidad aeróbica
- 👉 20% - 2 sesiones por semana para trabajar las zonas 4 (umbral), 5 (vo2Max) y 6 (capacidad anaeróbica)
- Recomendamos contar con banda de ritmo cardíaco para mayor precisión
- Las sesiones aeróbicas largas pueden hacerse en grupo
Quieres ver otros niveles de foco, duración o dificultad?
Planes de entrenamiento de ciclismo para principiantes a avanzados (8, 12, 16 semanas), haciendo clic aquí.
¿Tienes dudas sobre qué plan elegir? 📩 Haz clic aquí para escribirnos
Soporte Gratuito del Coach Incluido
¿Por qué elegir Triaperformance?
Nuestras certificaciones 2025-2026
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 |
|---|---|---|
|
Bike
x4
|
08:41:00 | 05:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:41:00 | 05:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- 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.
Still have questions about this plan?
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.