In this second month of training we still have miles of training, finding a location along with a nice climb and a length of about 30 km, so you can repeat it several times. We will continue to improve the resistance in the lowlands and uphill.

 

 

 

2° Month

 

1° Week

 

Plain

5’ 50-55% FC Max

30Km 80-85% FC Max

10Km 90% FC Max

10Km 80-85% FC Max

 

Plain

5’ 50-55% FC Max

Sprint from start

10x1’ 90-100% FC Max

Hill

3x10’ 90-95% FC Max

Plain

30Km 85% FC Max

Sprint from start

10x1’ 90-100% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 80% FC Max

30Km 85% FC Max

Hill

3x10’ 90-95% FC Max

Sprint from start

10x1’ 90-100% FC Max

 

2° Week

 

Plain

5’ 50-55% FC Max

Sprint from start

10x1’ 90-100% FC Max

Hill

3x10’ 90-95% FC Max

Plain/Hill

30Km 80% FC Max

 

Plain

5’ 50-55% FC Max

Sprint from start

10x1’ 90-100% FC Max

Hill

3x10’ 90-95% FC Max

Plain/Hill

30Km 80% FC Max

Hill

3x10’ 90-95% FC Max

Sprint from start

10x1’ 90-100% FC Max

 

Plain

5’ 50-55% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 80% FC Max

30Km 85% FC Max

Hill

6x10’ 90-95% FC Max

 

3° Week

 

Plain

5’ 50-55% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 85% FC Max

Hill

6x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 80% FC Max

30Km 85% FC Max

Hill

6x10’ 90-95% FC Max

Sprint from start

10x1’ 90-100% FC Max

Plain

5’ 50-55% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 80% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 85% FC Max

Hill

6x10’ 90-95% FC Max

 

4° Week

 

Plain

5’ 50-55% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 85% FC Max

30Km 80% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 80% FC Max

30Km 85% FC Max

Sprint from start

20x1’ 90-100% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 80% FC Max

30Km 85% FC Max

Plain

5’ 50-55% FC Max

 

 

 

 

 

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