Introduction

You'll find in support the training files created with Polar Pro Trainer 5 that you can easily download and then display on your computer and enter in your HR. The procedure is as follows: download individual files and save them on your desktop, unrar the file, then open the Polar Pro Trainer 5 and go under "tools-modify settings Polar product" connect the computer

to cardio, then the connection, click on "exercises" , "New-looking exercise," and look for the downloaded file on your desktop and open it, then click "transfer" to bring the program to your cardio ready for training. Now that is "save" to save training in the "Library".

 



In fund long training we intend to improve our aerobic capacity and the ability to stay on saddle for an extended period. In the average fund instead, we aim to improve aerobic power, improving aerobic glycolysis and the increase in the transport of oxygen. In both cases this is an important groundwork in preparation of a cyclist who has to get used to be many hours on saddle, improving their ability to metabolize lipids while their aerobic capacity. When it comes to fund long refers to an activity that is done at 75-80% heart rate corresponding to the value of anaerobic threshold, the average fund, however, is about 85 to 90% heart rate corresponding to anaerobic threshold. Coach this capacity means, therefore, have the time to stay long on saddle, however indispensable condition for achieving a good preparation for athletics. We see, therefore, now how to set up a training program that focuses exit a long-Sunday, an average Saturday and two short midweek. As usual indications of principle, then that should be tailored to specific needs, both physical and time of individual athletes. Ideally continue the previous training program on the bottom slow and medium and is therefore shown on beginners, but can be a starting point for reflection and also coached several athletes. The cycle of work lasts 8 weeks.


1st week

1 workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
15 minutes to fund slow about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes at 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout

 

2nd week

1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
15 minutes to fund slow about 90 rpm (60-70% Fc Max)
30 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
15 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
15 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
20 minutes to fund medium 90-100 rpm (76-80% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund slow about 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund long 90-100 rpm (60-70% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund long 90-100 rpm (60-70% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout



3rd week


1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
25 minutes to fund long 90-100 rpm (70-75% Fc Max)
15 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
25 minutes to fund long 90-100 rpm (70-75% Fc Max)
15 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
30 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
30 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout



4th week (week of discharge)


1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
10 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
10 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Max Fc)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
10 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
10 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
15 minutes at 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout

5th week


1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
35 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
25 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
25 minutes to fund long 90-100 rpm (70-75% Fc Max)
35 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
25 minutes to fund long 90-100 rpm (70-75% Fc Max)
35 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
35 minutes to fund long 90-100 rpm (70-75% Fc Max)
45 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
35 minutes to fund long 90-100 rpm (70-75% Fc Max)
45 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout


6th week


1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
30 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
30 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout


7th week

1 workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
45 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
45 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
35 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
35 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
50 minutes to fund long 90-100 rpm (70-75% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 90-100 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
50 minutes to fund long 90-100 rpm (70-75% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 90-100 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout


8th week

 

1st workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to slow the bottom 90 rpm (60-70% Fc Max)
50 minutes to fund long 90-100 rpm (70-75% Fc Max)
30 minutes to fund medium 90-100 rpm (76-80% Fc Max)
15 minutes to slow the bottom 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

2nd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to slow the bottom 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to slow the bottom 90 rpm (60-70% Fc Max)
50 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to slow the bottom 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

3rd workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to slow the bottom 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to slow the bottom 90 rpm (60-70% Fc Max)
40 minutes to fund long 90-100 rpm (70-75% Fc Max)
40 minutes to fund medium 90-100 rpm (76-80% Fc Max)
05 minutes to fund fast 100-105 rpm (80-90% Fc Max)
05 minutes to slow the bottom 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
5 minutes to 80-90 rpm to about 50-60% Max Fc
10 minutes to fund slow 90 rpm (60-70% Fc Max)
60 minutes to fund long 90-100 rpm (70-75% Fc Max)
60 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 90-100 rpm (70-75% Fc Max)
60 minutes to fund medium 90-100 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
60 minutes to fund long 90-100 rpm (70-75% Fc Max)
60 minutes to fund medium 90-100 rpm (76-80% Fc Max)
10 minutes to fund fast 90-100 rpm (70-75% Fc Max)
60 minutes to fund medium 90-100 rpm (80-90% Fc Max)
05 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc


Download file 1st workout
Download file 2nd workout
Download file 3rd workout
Download file 4th workout



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