The fourth month of preparation is a period of refinement in which we should concentrate on any weak points and if necessary seek to recover any delays in training.
This month the presence of a preparer who understands and evaluates the work done so far, any deficiencies, the points of improvement, the results achieved and those not, is of fundamental importance. So you can integrate the training with specific courses that may fill the gaps or, in severe cases, limit the damage. The weight should be ideal, especially in the last week, and therefore you should adjust the alimentation. Will stop the saunas, but you can increase the sessions of massage, better one at the end of every workout, followed then by a session of electro-stimulation, relaxing function. We see a case of training for this last round of competitive preparation.

4th month

1st week

1st workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 5x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 5x3' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 80-90% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

2nd week

1st workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 2x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd week

1st workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x6 'recovery 2' (up 6% on average)

30 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

10 minutes at 50-60% maximum heart rate

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

20 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

60 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 2x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 70-80% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th week

1st workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

40 minutes at 80-90% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

10 minutes at 50-60% maximum heart rate

2nd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x4' recovery 2' (up 6% on average)

40 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 1x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

3rd workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

60 minutes at 75-85% maximum heart rate

Climb up on the pedals 6x6' recovery 2' (up 6% on average)

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Climb up on the pedals 6x5' recovery 2' (up 6% on average)

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

Long ascent 2x60' at 75-95% maximum heart rate

10 minutes at 50-60% maximum heart rate

4th workout

10 minutes at 50-60% maximum heart rate

10 minutes at 60-70% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

30 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 75-85% maximum heart rate

05 minutes at 85-95% maximum heart rate

60 minutes at 70-80% maximum heart rate

10 minutes at 50-60% maximum heart rate

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