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Idiomas disponibles
Idiomas disponibles
Recovery work-out
Time(min) Slope
3
1
3
1
3
1
3
1
3
1
3
1
3
1
3
1
3
1
3
1
3
1
3
1
36
You might want to repeat this again on position 2 in 2 minutes each time and again on position 3
with 1 minute repeaters. For variation you could ride with pedal frequency 80, 90, 110 or 120.
Power work-out
Time(min)
Watt
3
80
4
140
3
180
2
200
1
240
3
80
4
180
3
200
2
220
1
260
5
80
31
The power used in these kinds of training is easily adapted to the individual demands/skills of the
rider. Do not start on a level that is too high for you and make sure you finish the ride. Only than
will training be effective!!
Hill work-out
Time(min) Slope
4
2
3
3
1
7
5
1
2
5
2
6
5
1
10
1
32
rpm
Gear
100
lowest
100
1 heavier
100
1 heavier
100
1 heavier
100
1 heavier
100
1 heavier
100
1 lighter
100
1 lighter
100
1 lighter
100
1 lighter
100
1 lighter
100
lowest
rpm
Gear
80/90
free
100
lowest
100
lowest
100
lowest
90
lowest
120
lowest
60
heavy
70
heavier
80
heavier
70
heavier
80/90
free
rpm
Gear
80/90
free
> 80
free
60
53-14
> 100
42-16
> 80
53-15
90/100
42-16
110/130
42-16
free
free
GB
Training recommendations
Details
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
relaxed pedalling/high speed
Details
warming-up/relaxes pedalling
increase speed
increase speed
increase speed again
increase speed even more
relaxed pedalling
low speed/ remain seated
low speed/ remain seated
low speed/ remain seated
stand on pedals
cooling-down
Details
relaxed pedalling/constant speed
try to keep speed high
stand on pedals!
high pedal frequency
sit/stand every 30"
remain seated
high pedal frequency
cooling-down
51
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