Aumentare la potenza prolungata BASIC / Increase the prolonged power BASIC
Aumentare la potenza prolungata BASIC / Increase the prolonged power BASIC
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
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Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
LINGUA ALLENAMENTI/LANGUAGE WORKOUT: ITALIANO ED INGLESE
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ALLENAMENTO SIA RULLI CHE STRADA
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ITA:
UTENTI: STRADA/MTB x NEOFITI/INTERMEDI
Con questo allenamento andremo a vedere come richiamare la forza in salita con degli esercizi continuando a salire.
Un giorno sempre dedicato al ritmo medio per dare velocizzazione ed un altro giorno dedicato al fondo con dislivello nel weekend, l'ultimo giorno è opzionale e non obbligatorio ed è in modalità libera come allenamento.
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SVOLGIMENTO: (Obbligatori 3 giorni a settimana)
1° giorno: RICHIAMO DI FORZA
2° giorno: Ritmo medio velocizzazione pianura
3° giorno: Fondo (su strada puoi andare anche in compagnia, puoi invertire con il 4°giorno)
4° giorno: Modalità Libero (puoi anche non andare)
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STRUMENTI DA AVERE:
-Computerino Wahoo/Garmin/Bryton/Polar/Ect.
-Soglie aggiornate di Watt e Cuore
-Sensore di potenza per la strada e/o rullo interattivo (consigliato non obbligatorio)
-Sensore di cadenza
-Cardio frequenzimetro
-Ultimo ma non ultimo ti consiglio di avere il certificato medico agonistico.
Qui sotto vedi un esempio di una settimana tipo.
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LANGUAGE TRAINING / LANGUAGE WORKOUT: ITALIAN AND ENGLISH
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BOTH ROLLER AND ROAD TRAINING
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ITA:
USERS: ROAD/MTB x BEGINNERS/INTERMEDIATES
After working in the short climbs with the SFRs we will now go to see how to call up the strength at a higher cadence and with longer exercise lengths while continuing to climb. One day always dedicated to the average pace to speed up and another day dedicated to cross-country skiing with a difference in height on the weekend, the last day is optional and not mandatory and is in free mode as training.
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COURSE: (Mandatory 3 days a week)
1st day: RECALL FOR STRENGTH
2nd day: Ritmo Tempo speeding up the plain
3rd day: Fondo (on the road you can also go in company, you can reverse with the 4th day)
Day 4: Free Mode (you can also not go)
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TOOLS TO HAVE:
- Wahoo / Garmin / Bryton / Polar / Ect.
-Updated Watt and Heart thresholds
- Power sensor for the road and / or interactive roller (recommended not mandatory)
- Cadence sensor
-Cardio frequency meter
-Last but not least I recommend that you have a competitive medical certificate.
Below is an example of a typical week.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Bike
x4
|
07:07:00 | 03:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:07:00 | 03:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
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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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