masthead

 

 

 

In the fourth month of training we will proceed to a "refinement" of training itself, continuing to increase km. In the fourth week, finally, will prepare us to deal with "our" race, that will be the end of this training cycle.

 

 

4° Month

 

1^ 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 90-95% 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 85-95% 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

30Km 80-90% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-95% FC Max

30Km 80-90% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

Plain

5’ 50-55% FC Max

 

3° Week

 

Plain

5’ 50-55% FC Max

Hill

20x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

 

Plain

5’ 50-55% FC Max

Hill

6x10’ 90-95% FC Max

Plain/Hill

30Km 85% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

Plain

5’ 50-55% FC Max

 

4° Week

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 80-85% FC Max

30Km 85-90% FC Max

30Km 80-85% FC Max

Hill

10x10’ 90-95% FC Max

 

Plain

5’ 50-55% FC Max

Plain/Hill

30Km 85% FC Max

30Km 80-85% FC Max

 

Race

 

 

 

 

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