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

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

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 17
2:00:00
Intervals

WU: 20min Z1
Main Set: 4 x 12min Z2. P=3min
CD: Z1

Futurumshop Coach
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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-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!