mastehead

 allenamento inverno rulli 1

Vediamo come riuscire a fare un buon allenamento con i rulli allenandoci per raggiungere una migliore velocità media di pedalata ed anche in km/h.

2° Mese

1^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

10’ FC 80-85% 110RPM

10’ FC 85-95% 110RPM

20’ FC 80-85% 100RPM

10’ FC 55-65% 80RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

15’ FC 85-95% 110RPM

15’ FC 80-85% 100RPM

15’ FC 85-95% 95RPM

5’ FC 55-65% 80RPM

2^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 95RPM

5’ FC 85-95% 100RPM

10’ FC 80-85% 110RPM

10’ FC 80-90% 100RPM

10’ FC 80-85% 100RPM

10’ FC 55-65% 90RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 90RPM

5’ FC 85-95% 110RPM

20’ FC 80-85% 100RPM

10’ FC 80-90% 100RPM

5’ FC 75-80% 110RPM

5’ FC 55-65% 90RPM

3^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

15’ FC 85-95% 110RPM

5’ FC 80-85% 100RPM

20’ FC 80-90% 110RPM

5’ FC 75-80% 100RPM

5’ FC 55-65% 90RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

15’ FC 85-95% 110RPM

10’ FC 80-85% 100RPM

15’ FC 80-90% 110RPM

5’ FC 75-80% 95RPM

5’ FC 55-65% 90RPM

4^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 100RPM

15’ FC 85-95% 110RPM

20’ FC 80-90% 100RPM

5’ FC 75-80% 95RPM

5’ FC 55-65% 90RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

10’ FC 80-85% 100RPM

10’ FC 85-95% 110RPM

10’ FC 80-85% 100RPM

10’ FC 80-90% 110RPM

5’ FC 75-80% 95RPM

5’ FC 55-65% 90RPM

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