10 Week TORNA IN PISTA 10h(Livello Agonista) - Gym + Indoor & Heat Training + Outdoor Weekend
10 Week TORNA IN PISTA 10h(Livello Agonista) - Gym + Indoor & Heat Training + Outdoor Weekend
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Author
Giuseppe Brucato
Length
10 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Torna in pista in 10 settimane è un piano di allenamento completo per granfondisti agonisti o semplici amatori che voglio raggiungere un livello di performance alto per meta marzo o in genre in 10 Settimane.
Attenzione: il piano di allenamento è per amatori o agonisti esperti che sopportano un livello di stress e carico notevole.
Il piano è un 5+2, cioè 5 giorni pedali mentre due giorni riposo, anche se uno dei due giorni è dedicato alla palestra.
Dentro troverete:
PROTOCOLLO TEST FTP: consigliato TEST FTP a inizio protocollo e fine protocollo per testarvi e misurare progressi.
PALESTRA: programma dettagliato palestra con sessioni progressive, in 10 sedute aumenterete sensibilmente il vostro livello di forza grazie alle sessioni monopodaliche che simulano la biomeccanica di pedalata del ciclsta.
HEAT TRAINING: due blocchi di HEAT per adatamenti fisiologici, espansione volume plasmatico e al calore
INTEGRAZIONE: consigli integrazione creatina, carboidrati, elettroliti
SCHEMA GENERALE: da lunedì a venerdi sessioni indoor, sabato e domenica outdoor
Il metodo è una periodizzazioni a blocchi con ciclo Z3, Ciclo Z4, Ciclo Z5 in prossimità delle gare e due mini cicli di Heat Training.
Il TSS si settimana in settimana aumenta progressivamente per permettervi di trovare adattamenti e i miglioramenti nel fitness fisico e nella perfomance che sperate!
Solo chi sopporta sudore e stress arriva al top. Continua a sognare. Alè Alè!
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
|
09:21:00 | 04:00:00 |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
09:21:00 | 04:00:00 | |
|
|
—— | —— |
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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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.