In preparation athletics cyclist, based on scientific bases, training under the heart rate, or rather to their anaerobic threshold frequency, is one of fundamental principles. Regarding the pace of training, in reality, was never drawn a clear division, so there are those who only provides three different rhythms of training, those four, who still more, with a segmentation that the limit may be infinite and not very productive for practical purposes. A good division can be seen in the five areas of heart rate: slow fund, long, medium, fast and anaerobic threshold. The rhythms of heart rate related to the value of anaerobic threshold are: slow fund 70-75% of the value threshold, along 75-80% of the threshold value, average 85-90% of the value threshold, fast 90-95 % of the value threshold, anaerobic threshold 97-103% of the value threshold. Instead, if you do not know the exact value of their anaerobic threshold, you may refer to their maximum heart rate, applying these values reported precisely the maximum heart rate: 60-70% slow fund Fc Max, along the bottom 70 -- 75% Fc Max, fund average 76-80% Fc Max, fund fast 80-90% Fc Max, anaerobic threshold Fc 90-95% Max. For each work area is a clear plan for training. The fund aims slow training and improvement of basic aerobics, the capilars and proliferation of mitochondria, lipid mobilization. Beyond this threshold is the optimal heart rate for pre-heating or pre race training and race-descharge after training. The pace optimal frequency of cycling is at least 90-100rpm or higher according to the agility of the subject. The long fund, however, is the objective the improvement of basic aerobic and strengthening aerobic, that is, in practice, not just the physical accustomed to long distances and the resistance, but also continue to mobilize lipid. The average fund has a target aerobic strengthening, improving aerobic glycolysis and the increase in the transport of oxygen, the goal is to improve the strength and power. The fund quickly instead aims to train and improve aerobic capacity, but also those anaerobic lattacide, the increase in the transport of oxygen, increased anaerobic threshold and mobilization of lactic acid. The anaerobic threshold training, however, enhances the anaerobic lactic system, speed and neuromuscular coordination. Now we see a table of training that is based on the bottom slow and long, with some pointing to the average fund. Then a table suitable for those approaching for the first time to bike or whoever takes over after a period of rest, for example winter, of course, as always in these cases, it is a statement of principle, a basis upon which work and adapt it to suit your needs. The cycle lasts four weeks with four outputs week:


1st 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)
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
15 minutes to fund slow about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% 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 fund long 90-100 rpm (70-75% Fc Max)
10 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 about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% 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 long 90-100 rpm (70-75% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
2 minutes to fund slow about 90 rpm (60-70% Fc Max)
8 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
1h 20 minutes out in groups or alone or better run this 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)
45 minutes to fund long 90-100 rpm (70-75% 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 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)
40 minutes to fund long 90-100 rpm (70-75% 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
15 minutes to fund slow about 90 rpm (60-70% Fc Max)
15 minutes to fund long 90-100 rpm (70-75% Fc Max)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
3 minutes to fund slow about 90 rpm (60-70% Fc Max)
7 minutes to fund long 90-100 rpm (70-75% Fc Max)
3 minutes to fund fast 100-105 rpm (80-90% Fc Max)
5 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 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 about 90 rpm (60-70% Fc Max)
20 minutes to fund long 90-100 rpm (70-75% 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)
5 minutes to fund fast 100-105 rpm (80-90% Fc Max)
2 minutes to fund slow about 90 rpm (60-70% Fc Max)
13 minutes to fund long 90-100 rpm (70-75% Fc Max)
10 minutes to fund slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

4th workout
1h 40 minutes out in groups or alone or better run this 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)
65 minutes to fund long 90-100 rpm (70-75% 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


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

4th workout
2h out in groups or alone or better run this 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)
50 minutes to fund long 90-100 rpm (70-75% 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)
25 minutes to fund long 90-100 rpm (70-75% 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


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

4th workout
2h and 30 minutes out in groups or alone or better run this 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)
50 minutes to fund long 90-100 rpm (70-75% 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)
50 minutes to fund long 90-100 rpm (70-75% 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 slow 90 rpm (60-70% Fc Max)
5 minutes to 80-90 rpm to about 50-60% Max Fc

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