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Grundform og FTP #2 - hometrainer/smartbike

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Grundform og FTP #2 - hometrainer/smartbike

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Bo Kamstrup

All plans by this Coach
4.33 (3)

Length

4 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

Dette 4 ugers program er en fortsættelse af: Grundform og FTP #1.

Programmet hjælper dig både til forbedret grundform og FTP-niveau. Programmet består af 4 ugentlige træningspas a 60 min., som køres på hometrainer. Programmet kan f.eks. afvikles via Zwift, TrainingPeaks Virtual, Tacx Training og Rouvy.

Intensiteten er primært sweet spot, som svarer til 90% FTP +/-. Det er en intensitet, som er høj nok til at dit FTP-niveau bliver styrket. Og tilpas lav til at du også træner din grundform.

Sweet spot er anstrengende men ikke meget anstrengende træning. Du får høj puls men ikke meget puls. Programmet er velegnet til opstart af et træningsforløb efter en træningspause eller en periode med kun sporadisk træning.

Programmet bliver en smule mere belastende fra uge til uge. Du skal kende dit FTP-niveau for at få størst udbytte af programmet.

Programmet kan efterfølges af: Grundform og FTP #3.

How it Works

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Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x4
04:29:00 01:26:00
Day Off x2
—— ——
Strength x1
00:20:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
04:29:00 01:26:00
Day Off
—— ——
Strength
00:20:00 00:20:00

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Bo Kamstrup

Mensch Maschine - Cycling Test & Coaching

I provide personal training plans and consultations.

Personal training plans are tailor made taking into account experience, motivation, goals and time available. 

My training philosophy is simple. I work from an evidence based starting point. Progressive overload, continuity and as much volume as the athlete can handle..

Different principles appeal to different athletes. Some athletes have a high training capacity and lots of time. Others have less training capacity and less time.


  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

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.

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