Espero de veras que este tipo de entrenamiento sirvan para algo, porque si no menudo esfuerzo para nada.
Como podéis ver en la grafica, hoy me han tocado hacer dos series de veinte minutos en la bici entre 84% y 95%. Menudo esfuerzo que supone esto, después de trabajar. De verdad que espero que esto me ayude a cumplir mi objetivo en Lanzarote..... que si no menuda perdida de tiempo y de energías, jeje.
Tuesday
- SWIM 0:45
- WARM UP
- 4 x 200 Choice w/20 descend 1-4 from 50% to 75%
- MAIN SET
- 16 x 100 w/10 sec rest after each
- #1-4: Descend from 60% - 85%
- #5-16: Each one should be high quality @88-92%
- -- record your average on the last 12 for future comparison
- COOL DOWN
- 100 Swim - 100 Kick - 100 Pull - 100 Swim
- BIKE 1:20
- This is the first workout in the second week following the Aussie Bike Plan. If you're using consistent distances over time, you can record and analyze your progress weekly.
- Give yourself about 10:00 to get into it, letting your HR rise gradually to 65-70%
- INTERMEDIATE SET
- 4 x 20 sec relaxed "bursts" of speed w/40 sec easy @100rpm after each
- MAIN SET - BIG TARGET!
- You can substitute a pre-determined distance rather than the designated time interval to help you gauge your future progress. By focusing on the 84-92% intensity zone, this set is designed to tax your Anaerobic Threshold (AT) energy system.
- 2 x 20:00 @84-92% w/15:00 easy spinning @60-70% in between
- COOL DOWN
- Continue spinning, bringing your HR down slowly until it's under 50% by the end
CompuTrainer users: Remember that you should find it easier to achieve these higher HR intensities if you include some sections where the grade is slightly uphill (+0.4-0.7%). Keep the course the same from week-to-week for comparison, and be careful not to overstress your knees!
Un saludo fuerte y nos vemos en el próximo calentón!!!!
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