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For many people attend the first Gran Fondo is a goal and an aspiration that inspires always some doubt: will I do it? We're not talking about the quite

As such, efforts will be concentrated to an initial brief weekly workout below (which can also be moved to Saturday) and a second longer workout on Sunday morning. In all four months of training to deal with some confidence the first United Fund of their lives. The important thing is to have a heart rate monitor and find a correct course of training, with a plain/hill, with no steep climbs, and a long climb, even challenging you can repeat several times. The best thing is to draw a circular route to be repeated several times. In this first month, we will begin the general conditioning, the recovery of the bike after the winter period, and will begin workouts uphill. It is assumed that there has also trained with the trainer during the winter home and so there is already a good fitness base. In the hill repetitions, recovery is limited to the time required to return to the starting point, the same thing for starting from rest. The climb is good to have a good percentage of ascent to be really workout (at least 10-15%).

1
st Month
1
st
week
1
st

Plain
5' 50-55% Max HR
10' 65-80% Max HR
5' 85-90% Max HR
10' 85-90% Max HR
10' 80% Max HR
10' 85% Max HR
5' 90% Max HR
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x10' 90-95% Max HR
Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x10' 90-95% Max HR
Plain
5' 50-55% Max HR
20' 80-85% Max HR
5' 60-65% Max HR

2
nd
week
1
st

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
2x20' 90-95% Max HR
Plain
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x15' 90-95% Max HR
Plain
10' 65-80% Max HR
Climb
3x15' 90-95% Max HR
Plain
30' 80-85% Max HR
5' 60-65% Max HR

3
rd
week
1
st

Plain
5' 50-55% Max HR
Shots from a standing start
10x1' 90-100% Max HR
Climb
2x20' 90-95% Max HR
Plain
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Shots from a standing start
10x1' 90-100% Max HR
Climb
3x15' 90-95% Max HR
Plain
5' 65-80% Max HR
Climb
3x15' 90-95% Max HR
Plain
10' 80-85% Max HR
Shots from a standing start
10x1' 90-100% Max HR
5' 60-65% Max HR

4
th
week
1
st

Plain
5' 50-55% Max HR
30' 80-85% Max HR
10' 90-95% Max HR
10' 85-90% Max HR
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
6x15' 90-95% Max HR
Plain
5' 65-80% Max HR
Climb
4x15' 90-95% Max HR
Plain
10' 80-85% Max HR
5' 60-65% Max HR

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