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Futurumshop trainingsschema 12 weken 4 x fietsen per week (8-12 u/w)

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Futurumshop trainingsschema 12 weken 4 x fietsen per week (8-12 u/w)


Science in Training

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12 Weeks

Plan Description

Doel: uitfietsen van een toertocht tussen de 80 en 100 kilometer.

Basis trainingsschema van 4 keer trainen per week.
Dit trainingsschema werkt met hartslag zones / vermogenszones. Voor uitleg van de zones zie de website van Futurumshop en

Gebruikte afkortingen
WU = warming up: infietsen in zone 1
P = pauze (rustig fietsen tussen 2 versnellingen door)
SP = serie pauze (rustig fietsen tussen 2 blokken versnellingen)
min = minuten
CD = cool down: uitfietsen in zone 0-1

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
09:30:00 06:00:00
Workouts Per Week Weekly Average Longest Workout
09:30:00 06:00:00

Training Load By Week

Guido Vroemen

Sportsmedicine and exercise physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Monitoring performance and training process

Training and coaching starts at 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, if necessary, sports-medical consultancy and injury consultancy)

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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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