Futurumshop trainingsschema 12 weken 4 x fietsen per week (8-12 u/w)
Author
Science in Training
All plans by this CoachLength
12 Weeks
Typical Week
4 Bike
Longest Workout
6:00 hrs
Plan Specs
cycling road cycling
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Summary
Doel: uitfietsen van een toertocht tussen de 100 tot 125 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://www.scienceintraining.com/kennisbank/
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
Stats
Sample Day 1
Zone 1, souplesse rijden
Sample Day 2
WU 15 min
1-2-3-4-3-2-1 min zone 3, P2min
CD
Sample Day 4
Zone 1 met 5 x 8 min zone 2, P8min
Sample Day 6
Toeren in zone 1 en 2
Sample Day 8
Zone 1, souplesse rijden
Sample Day 9
WU 15 min
3 x (5 x 90 sec zone 3, P3min)
SP 15 min
CD
Sample Day 11
Zone 1 met 4 x 10 min zone 2, P10min