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

Average Weekly Training Hours 09:30
Training Load By Week
Average Weekly Training Hours 09:30
Training Load By Week

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 http://scienceintraining.com/ 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

Sample Day 1
1:00:00
Duur

Zone 1, souplesse rijden

Sample Day 2
2:00:00
Interval

WU 15 min
1-2-3-4-3-2-1 min zone 3, P2min
CD

Sample Day 4
2:00:00
Tempoduur

Zone 1 met 5 x 8 min zone 2, P8min

Sample Day 6
4:00:00
Lange duur

Toeren in zone 1 en 2

Sample Day 8
1:00:00
Duur

Zone 1, souplesse rijden

Sample Day 9
2:30:00
Interval

WU 15 min
3 x (5 x 90 sec zone 3, P3min)
SP 15 min
CD

Sample Day 11
2:00:00
Tempoduur

Zone 1 met 4 x 10 min zone 2, P10min

Guido Vroemen
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SMA Midden Nederland (Sports Medical and Performance Centre)

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