In the fourth month we begin to see concrete results of the work done in previous months. The winter training is now entering its final phase and takes players to the "maturation" physical workouts longer and more oriented to reproduce, as far as possible the conditions of a real cycling.

This month it is important to identify the right places where to train, a nice long climb, preceded by a flat part for training mid-week and a longer path, the better a circuit to be repeated several times, in which alternate sections rise, even hard, sometimes hilly and plain.

4th Month

1st week

1st Training

bike

10' plain, 65-75HR Max

2x20' long climb to 75-85% HR Max

10' plain, 65-75% HR Max

2nd Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

2.5h ride along with at least one long climb to 10% with 75-90% HR Max

20' 75-85% maximum heart rate as constant as possible in the plains

2nd week

1st Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

5x5' 75-85% maximum heart rate on the plains then 1' at 85-95% Max HR and recovery 4' 60-70% HR max

10' 65-75% maximum heart rate as constant as possible in the plains

2nd Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

3h ride long with two long climbs to 10% with 75-90% HR Max

20' 75-85% maximum heart rate as constant as possible in the plains

3rd week

1st Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

5x4' 75-85% maximum heart rate on the plains then 2' to 85-95% HR Max and recovery 4' 60-70% HR max

10' 65-75% maximum heart rate as constant as possible in the plains

2nd Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

3.5h ride long with three long climbs to 10% with 75-90% HR Max

10' 75-85% maximum heart rate as constant as possible in the plains

4th week

1st Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

5x4' 75-85% maximum heart rate on the plains then 2' to 85-95% HR Max, and recovery 4' 60-70% HR max

10' 65-75% maximum heart rate as constant as possible in the plains

2nd Training

bike

10' 65-75% maximum heart rate as constant as possible in the plains

4h ride along with at least three long climbs to 10% with 75-90% HR Max

10' 75-85% maximum heart rate as constant as possible in the plains

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