Aumentare la forza prolungata x ESPERTI / Increase prolonged strength x EXPERT
Aumentare la forza prolungata x ESPERTI / Increase prolonged strength x EXPERT
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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 ESPERTI
Con questo allenamento andremo a vedere come richiamare la forza in salita con degli esercizi continuando a salire.
Un giorno sempre dedicato a degli esercizi in pianura in progressione e con cambi di ritmo dalla seconda settimana in poi 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/interval training in 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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ENG:
USERS: ROAD / MTB x EXPERTS
With this workout we are going to see how to recall strength uphill with exercises while continuing to rise.
One day always dedicated to exercises on the plains in progression and with changes of pace from the second week onwards to speed up and another day dedicated to cross-country skiing with a difference in height at the weekend, the last day is optional and not mandatory and is in free mode as a workout.
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COURSE: (Mandatory 3 days a week)
1st day: RECALL FOR STRENGTH
2nd day: Ritmo Tempo / speeding / interval training on the flat
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
|
06:37:00 | 03:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:37:00 | 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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