In the third month continues to increase miles, especially uphill, while the other continues to exercise heart rate, which will help us in the race to overcome difficult times and crises. In this month 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 run the first part of a Gran Fondo with some confidence and we will be able to run with confidence and mastery of at least 2/3 of our Gran Fondo.


3
rd Month
1
st week
1
st
Plain
5' 50-55% Max HR
5' 65-75% Max HR
Shots from a standing start
10x1' 90-100% Max HR
Climb
3x10' 90-95% Max HR
Shots from a standing start
10x1' 90-100% 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
3x20' 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' 75-85% 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
3x20' 90-95% Max HR
Plain
20km 80-85% Max HR
Climb
3x20' 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
4x10' 90-95% Max HR
Plain
5' 60% Max HR

2
nd
Plain
5' 50-55% Max HR
10' 65-80% Max HR
Climb
3x30' 90-95% Max HR
Plain
15km 80-85% Max HR
Climb
3x20' 90-95% Max HR
Plain
15km 80-85% Max HR
5' 60-65% Max HR


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