Futurumshop trainingplan 12 Weeks, 2 - 3 x cycling per week, (6-8 hr/w) (English)

Average Weekly Training Hours 06:36
Training Load By Week
Average Weekly Training Hours 06:36
Training Load By Week

Goal: riding a cyclosportive of 80-100 km

Basic trainingplan with 2 trainingsessions and 1 optional training per week
The trainingplan is based on heartrate zones (or power zones). For explanation of these zones please visit the website of Futurumshop and http://www.scienceintraining.com/kennisbank/

Used abbreviations:

WU = warming up: cycling in zone 1
P = pause (easy cycling in between of intervals)
SP = serie pause (easy cycling in between of sets of intervals)
min = minutes
CD = cool down: cycling in zone 0-1

Sample Day 1
1:00:00
1hr Easy

60min Zone 1, Easy riding

Sample Day 3
2:00:00
Intervals

Threshold Test. OR...
WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 5 x 8min Z2. P=4min
CD: Z1

Sample Day 5
3:00:00
Long/Endurance

Zone 1-2

Sample Day 8
1:15:00
Easy

Zone 1, Easy riding

Sample Day 10
2:00:00
Intervals

WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 20min Z2 + 5 x 4min Z3. P=2min
CD: Z1

Sample Day 12
3:30:00
Long/Endurance

Zone 1-2.
8min Z3 every hour

Sample Day 15
1:15:00
Easy

Zone 1, Easy riding

Futurumshop Coach
|
Futurumshop

Wil jij jouw doel ook bereiken? Wij helpen jou! Met behulp van dit trainingsschema kan jij in 12 weken tijd naar jouw doel toe trainen. Samen met Guido Vroemen, sportarts van Roompot-Nederlands Loterij en eigenaar van het Sportmedisch Advies Centrum SMA Midden-Nederland, hebben wij een aantal trainingsschema’s ontwikkeld om jou te helpen. Of je nu beginner, gevorderd of al een zeer goed getrainde wielrenner bent, we hebben een trainingsschema voor elk niveau!