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Vintertræning - grundform og FTP på Zwift

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Vintertræning - grundform og FTP på Zwift

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

Length

6 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 6 ugers program hjælper dig til bedre FTP-niveau og grundform. Du kan forvente et løft af alle dine aerobe ydelser fra 3 minutter og op til +1 time.

Det særlige ved dette program er, at de fleste indendørs træninger har en varighed på cirka 90 minutter.

Du bør derfor have lidt form, inden du benytter dette program. Du bør også være obs på at få rigeligt at drikke, når du træner så længe indendørs.

Programmet indeholder 4 ugentlige træningspas a 60-180 min. på cykel samt en styrketræningsrutine, der kan laves hjemme.

De indendørs træninger kan afvikles via Zwift, hvor du får instruktioner undervejs.

Udendørs træninger er grundtræning med varighed på 2-3 timer. De udendørs træninger kræver ikke wattmåler på cyklen. Puls eller oplevet anstrengelsesniveau er fint.

Programmet bliver en smule mere belastende fra uge til uge.

Du skal kende dit FTP-niveau for at få størst udbytte af programmet. Kør evt. en rampe test eller 20 min. test på Zwift forinden.

How it Works

Load Your Plan

Quickly view upcoming workouts in the TrainingPeaks app.

Workout and Analyze

Upload completed workouts from your favorite tracking app or device.

Track Your Progress

Get feedback, stay on top of your training and perform at your best.

Learn More

Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
06:25:00 03:00:00
Day Off x2
—— ——
Strength x1
00:20:00 00:20:00
Workouts Per Week Weekly Average Longest Workout
Bike
06:25:00 03:00:00
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

Road races, time trialing, stage races, criteriums, cross races, mtb races, track racing, gran fondo, centuries, elite and recreational riders.

I provide personal training plans with emphasis on continous dialogue with the athletes. I master different training principles and my training plans are tailor made to the individual athlete taking into account his/hers experience, preferences, goals and time available.

Also, I organize training camps in Spain and Bornholm island in Denmark.


  • 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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