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

 

4th Month

 

 

1st Week

 

1° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

10 FC 80-85% 50 rpm

 

5 FC 85-95% 40RPM

 

5 FC 75-80% 60RPM

 

20 FC 80-85% 40RPM

 

10 FC 55-65% 80RPM

 

 

 

2° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

10 FC 80-85% 50 rpm

 

5 FC 85-95% 40RPM

 

15 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

 

10 FC 85-95% 40RPM

 

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

 

10 FC 85-95% 40RPM

 

5 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

 

25 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

 

10 FC 80-85% 50 rpm

 

15 FC 80-85% 40RPM

 

15 FC 85-95% 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

 

10 FC 80-85% 60RPM

 

10 FC 85-90% 40RPM

 

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% 40RPM

 

10 FC 80-90% 40RPM

 

5 FC 75-80% 60RPM

 

5 FC 55-65% 80RPM

 

 

 

 

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