Let's see how to make a good workout with cycling rollers for the climb.

 

3rd Month

 

 

1st Week

 

1° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 60RPM

10 FC 85-95% 40RPM

5 FC 70-75% 80RPM

20 FC 80-85% 40RPM

10 FC 55-65% 80RPM

 

2° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 60RPM

10 FC 85-95% 40RPM

5 FC 70-75% 80RPM

10 FC 80-85% 50 rpm

10 FC 85-95% 40RPM

10 FC 55-65% 80RPM

 

2nd Week

 

1° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 60RPM

5 FC 85-95% 40RPM

5 FC 80-85% 50 rpm

15 FC 80-90% 40RPM

10 FC 80-85% 50 rpm

10 FC 55-65% 80RPM

 

2° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 50 rpm

5 FC 85-95% 40RPM

10 FC 80-85% 50 rpm

20 FC 80-90% 40RPM

5 FC 75-80% 60RPM

5 FC 55-65% 80RPM

 

3rd Week

 

1° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 60RPM

10 FC 85-95% 40RPM

5 FC 80-85% 60RPM

20 FC 80-90% 40RPM

5 FC 75-80% 70RPM

5 FC 55-65% 80RPM

 

2° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 50 rpm

5 FC 85-95% 40RPM

15 FC 80-85% 50 rpm

15 FC 80-90% 40RPM

5 FC 75-80% 60RPM

5 FC 55-65% 80RPM

 

 

4th Week

 

1° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

5 FC 80-85% 60RPM

5 FC 85-95% 40RPM

10 FC 80-85% 50 rpm

20 FC 80-90% 40RPM

5 FC 75-80% 60RPM

5 FC 55-65% 80RPM

 

2° training

 

5 FC 50-60% 80RPM

5 FC 65-75% 90RPM

10 FC 80-85% 60RPM

5 FC 85-95% 40RPM

15 FC 80-85% 50 rpm

10 FC 80-90% 40RPM

5 FC 75-80% 60RPM

5 FC 55-65% 80RPM

 

 

 

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