Several times it was said that an optimum pedalling cadence flat should be between 90 and the cycling 100-105 for minute. A normal frequency for an agonist, but difficult to achieve and maintain for a lover who often stops pedalling to 80-85 for minute. Is possible, however, those benefits improve with specific training that can be made either on its road rollers. In this case propose in cycle 4 weeks of training that can be done both at home trainer that on a flat road. Will be given only minutes to go

and how often pedalling to take the time. For the relationship should be keep on consideration that: you have to use those relationships that allow achieving the cadence of pedalling provided to a heart rhythm that does not exceed 60-70% of Max FC during the heating and recovery, 80 -85% Of Max FC in central stage of training.
Who trains on the road will have to find a flat, while those trains on the roll, may enter any resistance force to the minimum. As usual this is a cue to start and must be adapted to individual needs of each. It performs three training sessions a week for two hours each.

 

1st week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
10------------------------90/95
5--------------------------95/100
5--------------------------100/105
5--------------------------80/85 (recovery)
15-------------------------85/90
20-------------------------90/95
15-------------------------95/100
15-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
15------------------------90/95
10------------------------95/100
10------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------85/90
20-------------------------90/95
10-------------------------95/100
10-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
10------------------------90/95
15------------------------95/100
10------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------85/90
15-------------------------90/95
15-------------------------95/100
10-------------------------100/105
10-------------------------70/80 (recovery)

2nd week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
10------------------------95/100
5--------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------85/90
20-------------------------90/95
20-------------------------95/100
15-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
10------------------------90/95
15------------------------95/100
10------------------------100/105
5--------------------------80/85 (recovery)
5--------------------------85/90
20-------------------------90/95
15-------------------------95/100
10-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
15------------------------95/100
15------------------------100/105
5--------------------------80/85 (recovery)
5--------------------------85/90
10-------------------------90/95
20-------------------------95/100
15-------------------------100/105
10-------------------------70/80 (recovery)

3rd week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
10------------------------95/100
15------------------------100/105
5--------------------------80/85 (recovery)
15-------------------------90/95
20-------------------------95/100
20-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
10------------------------95/100
20------------------------100/105
5--------------------------80/85 (recovery)
20-------------------------90/95
20-------------------------95/100
10-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
5-------------------------95/100
25------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------90/95
20-------------------------95/100
20-------------------------100/105
10-------------------------70/80 (recovery)

4th week (weeks of discharge)

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
15-------------------------85/90
10------------------------90/95
5--------------------------80/85 (recovery)
20-------------------------85/90
30-------------------------90/95
15-------------------------95/100
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
15-------------------------85/90
25------------------------90/95
5--------------------------80/85 (recovery)
20-------------------------85/90
20-------------------------90/95
10-------------------------95/100
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
15-------------------------85/90
20------------------------90/95
5-------------------------95/100
5--------------------------80/85 (recovery)
20-------------------------85/90
15-------------------------90/95
15-------------------------95/100
10-------------------------70/80 (recovery)

5th week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
5-------------------------95/100
20------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------90/95
20-------------------------95/100
25-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/90
5-------------------------90/95
5-------------------------95/100
25------------------------100/105
5--------------------------80/85 (recovery)
10-------------------------90/95
20-------------------------95/100
20-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
30------------------------100/105
5--------------------------80/85 (recovery)
5--------------------------90/95
15-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

6th weeks

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
25------------------------100/105
5--------------------------80/85 (recovery)
25-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
30------------------------100/105
5--------------------------80/85 (recovery)
5--------------------------90/95
20-------------------------95/100
25-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
30------------------------100/105
5--------------------------80/85 (recovery)
20-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

7th week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
30------------------------100/105
25-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
35------------------------100/105
20-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
30------------------------100/105
30-------------------------95/100
30-------------------------100/105
10-------------------------70/80 (recovery)

8th week

1st workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
35------------------------100/105
15-------------------------95/100
35-------------------------100/105
10-------------------------70/80 (recovery)

2nd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
5-------------------------95/100
40------------------------100/105
5--------------------------95/100
40-------------------------100/105
10-------------------------70/80 (recovery)

3rd workout

Cadence -------- minutes of pedalling (cycling / minute)

15-----------------------70/80 (heating)
5-------------------------85/95
45------------------------100/105
5--------------------------95/100
40-------------------------100/105
10-------------------------70/80 (recovery)

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