Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Save 25% on one year of TrainingPeaks Premium when you buy a training plan.

Go all in for 2025. Purchase a training plan and get 15% off Premium at checkout for a limited time.

Browse More Plans

Allenamento potenza aerobica

Browse More Plans

Allenamento potenza aerobica

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Giacomo Notari

All plans by this Coach

Length

8 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

Questo programma di allenamento di 8 settimane è studiato per migliorare la tua potenza aerobica tramite una serie di esercizi che vanno a stimolare diverse qualità.
Il programma comprende anche i test per la determinazione della soglia anaerobica e relative zone di allenamento.


Ricorda che è anche molto importante alimentarti e idratarti al meglio durante gli allenamenti, soprattutto quelli a più alta intensità.
Qui puoi trovare un codice sconto sui prodotti Nduranz e 4Endurance PRO, basta che scrivi NGTRAINING nella voce "Codice sconto"

https://4endurance.it


Se hai qualsiasi dubbio non esitare a contattarmi a ngtraining88@gmail.com
Se vuoi saperne di più sugli allenamenti visita: www.ngtraining.it

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

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

1h30' recupero attivo

Bike01:30:0045 TSSStructured Workout
Recupero attivo da fare prevalentemente in pianura a ritmo tranquillo
Details
Tuesday

Lavoro di forza

Bike02:28:00124 TSSStructured Workout
Dopo 20' di riscaldamento inserisci 10' @Z3 in pianura/vallonato stando a 95-100rpm, poi continua tranquillo per 15' prima di inserire 2x 15' salita @Z3 facendo 5' a 65rpm - 5' a 75rpm, 5' a 85rpm e recuperando 15' tra le salite.
Dopo il lavoro di forza inserisci 4x 15" sprint utilizzando il 53x 14/13 o 50x 13/12 partendo da 15km/h e recuperando per 3' tra gli sprint.
Finisci l'allenamento in tranquillità
Details
Wednesday

2h ENDURANCE

Bike02:00:0087 TSSStructured Workout
Inserisci 2x 30' @Z2 su percorso in pianura/vallonato e recuperando 20' tra le ripetute
Details
Thursday

Riposo

Rest
Stretching + core stability
Details
Friday

1h30' recupero attivo

Bike01:30:0045 TSSStructured Workout
Recupero attivo da fare prevalentemente in pianura a ritmo tranquillo
Details
Saturday

FTP Test

Bike02:52:36163 TSSStructured Workout
Oggi faremo il test FTP

Dopo 30' di riscaldamento inserisci 20' stando in Z2 e poi 10' da fare in tranquillità prima di fare 4x 1' @FTP a 100-105rpm recuperando 1' tra le ripetute.
Fatto questo vai tranquillo per 10' e poi, in salita, fai 5' al meglio che puoi. 
Fatto i 5' massimali in salita recupera per 15-20' e poi inserisci, sempre in una salita costante, 20' al meglio che puoi gestendo al meglio lo sforzo!
Finito il lavoro di 20' recupera in tranquillità per 20' e poi fai 3 sprint di 12" in pianura partendo da 20-30-35km/h e recuperando 3' tra gli sprint.
Finisci poi l'allenamento in tranquillità
Details
Sunday

ENDURANCE

Bike03:00:00142 TSSStructured Workout
Stai per la maggior parte del tempo in Z2
Details

Friday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Bike x5
12:28:00 04:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Bike Bike
12:28:00 04:30:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Power Meter

All supported devices

Giacomo Notari

NG Training - The science of cycling

Currently coach of UAE Team Emirates.
If you want the latest training advice and you are motivated to reach your best performance, you are in the right place!

Training: cycling and indoor cycling plan for all kind of cycling disciplines (road, time trial, track, MTB) for pro, master, experience and novice.

Specialities: Planning Your Racing Season, Mental Skills Training, Off Season Training and Exercise Physiology.

Do you want more? => www.ngtraining.it

View all Training Plans by this Coach
  • 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.

Still have questions about this plan?
| Premium

15% Off

Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.

$114.74 USD for the first year, billed yearly.

$60.00 - Buy Now