Mejora tu VO2Max Nivel 1 (8hrs x semana)
Mejora tu VO2Max Nivel 1 (8hrs x semana)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Este plan está diseñado para ciclistas que desean aumentar su capacidad aeróbica y mejorar su rendimiento en esfuerzos de alta intensidad, como subidas largas, cambios de ritmo o ataques.
A lo largo del programa realizarás entrenamientos progresivos orientados a elevar tu VO₂max, combinando intervalos estructurados en zonas de potencia altas (o esfuerzo percibido 8–10/10) con rodadas aeróbicas en Z2 para consolidar la base y optimizar la recuperación.
El enfoque es gradual: comenzarás desarrollando la tolerancia al trabajo intenso y, semana a semana, incrementarás la capacidad de sostener potencia elevada durante más tiempo, mejorando tu eficiencia cardiovascular y muscular.
El plan es apto para ciclistas con o sin potenciómetro.
Si usas potencia, seguirás los porcentajes de FTP indicados.
Si no tienes potenciómetro, solo necesitas guiarte por esfuerzo percibido (RPE): los intervalos más duros deben sentirse exigentes, controlados y sostenibles según su duración.
Ideal para quienes buscan dar un salto de nivel en su condición física general y prepararse para entrenamientos más avanzados o competir con mayor solidez en terrenos exigentes.
Prepárate para sentir cómo tus límites se elevan semana a semana. 🚴♂️
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
x5
|
08:00:00 | 02:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:00:00 | 02:30:00 | |
|
|
—— | —— |
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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Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
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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.