In the third month will continue to train for the climb and on long distance, always on about 30 km of plain/hill/climb. You will increase the specific training for the climb, including high heart rate and resistance along the route.

 

 

3° Month

 

1° Week

 

Plain

5’ 50-55% FC Max

Hill

10x10’ 90-95% FC Max

Plain/Hill

30Km 85% FC Max

Hill

10x1’ 90-100% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

Sprint from start

20x1’ 90-100% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 80% FC Max

30Km 85% FC Max

30Km 80% FC Max

Plain

5’ 50-55% FC Max

 

2° Week

 

Plain

5’ 50-55% FC Max

Hill

10x10’ 90-95% FC Max

Plain/Hill

30Km 85-95% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-95% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-90% FC Max

30Km 85% FC Max

30Km 80% FC Max

Plain

5’ 50-55% FC Max

 

3° Week

 

Plain

5’ 50-55% FC Max

Hill

10x10’ 90-95% FC Max

Plain

5Km 95% FC Max

5Km 90% FC Max

5Km 85% FC Max

5Km 80% FC Max

5Km 90% FC Max

5Km 95% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain

5Km 95% FC Max

5Km 90% FC Max

5Km 85% FC Max

5Km 80% FC Max

5Km 90% FC Max

5Km 95% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-90% FC Max

Plain

5’ 50-55% FC Max

 

4° Week

 

Plain

5’ 50-55% FC Max

Hill

10x10’ 90-95% FC Max

Plain

5Km 95% FC Max

5Km 90% FC Max

5Km 85% FC Max

5Km 80% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85-95% FC Max

Hill

20x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-90% FC Max

30Km 80-85% FC Max

30Km 85-95% FC Max

Plain

5’ 50-55% FC Max

 

 

 

 

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