Futurumshop trainingplan 12 Weeks, 2 - 3 x cycling per week, (6-8 hr/w) (English)
Author: Science in Training
Length: 12 Weeks
Tags: cycling, road cycling
Typical Week: 3 Bike
Longest Workout:
4:30 hrs
Author: Science in Training
Length: 12 Weeks
Tags: cycling, road cycling
Typical Week: 3 Bike
Longest Workout:
4:30 hrs
Futurumshop trainingplan 12 Weeks, 2 - 3 x cycling per week, (6-8 hr/w) (English)
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
60min Zone 1, Easy riding
Threshold Test. OR...
WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 5 x 8min Z2. P=4min
CD: Z1
Zone 1-2
Zone 1, Easy riding
WU: 20min Z1 + 5*30sec acceleration w 30sec spin
Main Set: 20min Z2 + 5 x 4min Z3. P=2min
CD: Z1
Zone 1-2.
8min Z3 every hour
WU: 20min Z1
Main Set: 4 x 12min Z2. P=3min
CD: Z1
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-Charles en eigenaar van het Sport Medisch Advies Centrum SMA Midden-Nederland in Amersfoort, hebben wij een aantal trainingsschema’s ontwikkeld om jou te helpen. Of je nu beginner, gevorderd of al een zeer goed getrainde wielrenner of hardloper bent, we hebben een trainingsschema voor elk niveau!