In this second month of training will proceed with the improvement of resistance in the plains and climbing. It will increase the miles of training, both in plain uphill, trying to improve not only the aerobic capacity, but also anaerobic. At the end of the month we will be able to address the first part of a Gran Fondo with some confidence.


2
nd
Month
1
st
week
1st
Plain
5' 50-55% Max HR
5' 65-75% Max HR
30km 80-85% Max HR
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x20' 90-95% Max HR
Plain
10' 75-80% Max HR
Climb
3x15' 90-95% Max HR
Plain
5' 60-65% Max HR

2
nd
week
1
st

Plain
5' 50-55% Max HR
10' 65-75% Max HR
Shots from a standing start
10x1' 90-100% Max HR
Plain
5' 65-75% Max HR
Climb
2x10' 90-95% Max HR
Plain
5' 60% Max HR

2
nd

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

3
rd
week
1
st

Plain
5' 50-55% Max HR
10km 80-85% Max HR
Climb
2x10' 90-95% Max HR
Plain
10km 80-85% Max HR
5' 60% Max HR

2
nd

Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x20' 90-95% Max HR
Plain
30km 80-85% Max HR
Climb
3x10' 90-95% Max HR
Plain
10km 80-85% Max HR
5' 60-65% Max HR

4
th
week
1
st

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

2
nd

Plain
5' 50-55% Max HR
5' 65-75% Max HR
Plain
45km 80-85% Max HR
Climb
4x20' 90-95% Max HR
Plain
5' 60-65% Max HR

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