Let's see how to make a good workout with rollers to achieve better pedaling and average speed in km/h.

 

4th Month

 

 

1st Week

 

1° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

15 FC 85-95% 120RPM

 

10 FC 75-80% 110RPM

 

20 FC 80-85% 120RPM

 

5 FC 55-65% 90RPM

 

 

 

2° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

10 FC 80-85% 110RPM

 

5 FC 85-95% 120RPM

 

15 FC 80-85% 110RPM

 

15 FC 85-95% 110RPM

 

5 FC 55-65% 90RPM

 

 

 

2nd Week

 

 

 

1° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

5 FC 80-85% 110RPM

 

10 FC 85-95% 120RPM

 

15 FC 80-90% 110RPM

 

15 FC 80-85% 110RPM

 

5 FC 55-65% 80RPM

 

 

 

2° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

15 FC 85-95% 120RPM

 

20 FC 80-90% 110RPM

 

10 FC 85-95% 110RPM

 

5 FC 55-65% 90RPM

 

 

 

3rd Week

 

 

 

1° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

5 FC 80-85% 110RPM

 

10 FC 85-95% 120RPM

 

25 FC 80-90% 110RPM

 

5 FC 75-80% 95RPM

 

5 FC 55-65% 90RPM

 

 

 

2° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

10 FC 80-85% 110RPM

 

15 FC 80-85% 110RPM

 

5 FC 85-95% 120RPM

 

15 FC 85-90% 110RPM

 

5 FC 55-65% 90RPM

 

 

 

4th Week

 

 

 

1° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

20 FC 85-90% 110RPM

 

20 FC 80-90% 100 rpm

 

5 FC 75-80% 120RPM

 

5 FC 55-65% 90RPM

 

 

 

2° training

 

 

 

5 FC 50-60% 80RPM

 

5 FC 65-75% 90RPM

 

15 FC 85-95% 110RPM

 

15 FC 80-85% 120RPM

 

10 FC 80-90% 110RPM

 

5 FC 75-80% 95RPM

 

5 FC 55-65% 90RPM

 

 

 

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