Futurumshop trainingsschema 12 weken 5 - 6 x fietsen per week (10-15 u/w)
Author
Science in Training
All plans by this CoachLength
12 Weeks
Typical Week
6 Bike, 1 Day Off
Longest Workout
6:00 hrs
Plan Specs
cycling road cycling
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Summary
Doel: uitfietsen van een toertocht tussen de 150 en 200 kilometer.
Basis trainingsschema van 5 keer trainen + 1 optionele training 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
CU = cool down: uitfietsen in zone 0-1
Stats
Sample Day 1
Zone 1, souplesse rijden
Sample Day 4
WU 15 min
1-2-3-3-2-1 min zone 3, P2min
CD
Sample Day 6
20 min WUZone 1 met 5 x 8 min zone 2, P8min
20 min CD
Sample Day 7
Toeren in zone 1 en 2
Sample Day 8
Zone 1, souplesse rijden
Sample Day 11
WU 15 min
3 x (4 x 90 sec zone 3, P 3min)
SP 15 min
CD
Sample Day 13
20 min WUZone 1 met 4 x 10 min hoog zone 2, P10min
20 min CD