Rosiir trainingsschema 12 wkn, 2-3x per week

Author

Guido Vroemen

All plans by this Coach

Length

12 Weeks

Typical Week

2 Bike

Longest Workout

4:00 hrs

Plan Specs

cycling road cycling

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

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 http://scienceintraining.com/

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

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 04:52

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
Bikefitting
Sportsnutrition
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 )

Back to Plan Details

Sample Day 1

1:30:00
Korte duurrit

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

Sample Day 5

2:00:00
Duurrit

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

Sample Day 8

1:30:00
Interval

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

Sample Day 10

1:00:00
Korte duurrit

zone 1, rustig

Sample Day 12

2:30:00
Duurrit

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

Sample Day 15

2:00:00
Tempo

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

Sample Day 17

1:00:00
Korte duurrit

Korte duurrit, zone 1

Rosiir trainingsschema 12 wkn, 2-3x per week

$60.00 - Buy Now