mastehead

 Colline

Nel quarto mese di allenamento procederemo ad una “rifinitura” dell’allenamento stesso, continuando ad aumentare i km percorsi. Nella quarta settimana, infine, ci prepareremo ad affrontare la “Nostra” gara, che costituirà la fine di questo ciclo di allenamento.

4° Mese

1^ Settimana

Pianura

5’ 50-55% FC Max

Salita

10x10’ 90-95% FC Max

Pianura/Collina/Salita

30Km 85-95% FC Max

Salita

10x10’ 90-95% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 90-95% FC Max

Salita

10x10’ 90-95% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 80% FC Max

30Km 85% FC Max

30Km 85-95% FC Max

Pianura

5’ 50-55% FC Max

2^ Settimana

Pianura

5’ 50-55% FC Max

Salita

10x10’ 90-95% FC Max

Pianura/Collina/Salita

30Km 85-95% FC Max

30Km 80-90% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 85-95% FC Max

30Km 80-90% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

Pianura

5’ 50-55% FC Max

3^ Settimana

Pianura

5’ 50-55% FC Max

Salita

20x10’ 90-95% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

Pianura

5’ 50-55% FC Max

Salita

6x10’ 90-95% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 85-95% FC Max

30Km 85-90% FC Max

30Km 85-95% FC Max

Pianura

5’ 50-55% FC Max

4^ Settimana

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 80-85% FC Max

30Km 85-90% FC Max

30Km 80-85% FC Max

Salita

10x10’ 90-95% FC Max

Pianura

5’ 50-55% FC Max

Pianura/Collina/Salita

30Km 85% FC Max

30Km 80-85% FC Max

Gara

 

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