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Rosiir trainingsschema 12 wkn, 2-3x per week


Guido Vroemen

All plans by this Coach


12 Weeks

Plan Specs

cycling road cycling

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Plan Description

Doel: uitfietsen van een toertocht tussen de 60 en 80 kilometer.

Basis trainingsschema van 2 keer trainen + 1 optionele training per week.
Dit trainingsschema werkt met hartslag zones / vermogenszones. Voor uitleg van de zones zie de website van Science in Training

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


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
4:52 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
4:52 hrs 4:00 hrs

Guido Vroemen

SMA Midden Nederland (Sports Medical and Performance Centre)

Medical Doctor
Exercise Physiology
Performance testing and optimalization of Peak Performance
Powermeters (sale and analysis of data)
Injury analysis, -rehabilitation and -prevention
Monitoring performance and trainingprocess

Training and coaching for 250 euro/month
(including unlimited contact email, heartrate- and powerfiles data-analysis, performance monitoring, and, as I am also sportsphysician, sports medical consultancy and injury consultancy )

Sample Day 1

Korte duurrit

Duur, 1.30 uur, zone 1, rijden op souplesse (hoge cadans)

Sample Day 5


Duur, 2.00 uur, zone 1 en 2, toeren (evt. met een groepje)

Sample Day 8


WU 15 min
2 x (5 x 90 sec zone 3, P3min)
SP 15 min rustig doorfietsen

Sample Day 10

Korte duurrit

zone 1, rustig

Sample Day 12


zone 1 en 2, toeren (evt. met een groepje)

Sample Day 15


WU 25 min
3 x 10 min zone 2 (P 3min)

Sample Day 17

Korte duurrit

Korte duurrit, zone 1

$60.00 - Buy Now