mastehead

 

Colline

 

In questo secondo mese aumenteremo la frequenza cardiaca media di allenamento e lavoreremo a basse frequenze di pedalata, così da spingere rapporti lunghi.

Settimana 1

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 90RPM

5’ 85%FCMax 85RPM

5’ 90%FCMax 80RPM

3’ 95%FCMax 80RPM

10’’ 100%FCMax 80RPM

5’ 75%FCMax 90RPM

5’ 80%FCMax 85RPM

10’ 85%FCMax 80RPM

5’ 90%FCMax 80RPM

3’ 95%FCMax 90RPM

10’’ 100%FCMax 90RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 90RPM

15’ 85%FCMax 80RPM

10’ 90%FCMax 80RPM

10’ 85%FCMax 85RPM

5’ 90%FCMax 85RPM

3’ 95%FCMax 85RPM

10’’ 100%FCMax 90RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

Settimana 2

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 95RPM

10’ 85%FCMax 85RPM

5’ 90%FCMax 80RPM

3’ 95%FCMax 90RPM

10’’ 100%FCMax 90RPM

5’ 70%FCMax 70RPM

5’ 80%FCMax 85RPM

10’ 85%FCMax 85RPM

10’ 85%FCMax 90RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 85RPM

15’ 85%FCMax 80RPM

5’ 90%FCMax 80RPM

15’ 85%FCMax 80RPM

5’ 90%FCMax 90RPM

5’ 85%FCMax 80RPM

3’ 95%FCMax 100RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

Settimana 3

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 95RPM

5’ 80%FCMax 105RPM

5’ 80%FCMax 110RPM

3’ 95%FCMax 110RPM

10’’ 100%FCMax 110RPM

5’ 70%FCMax 70RPM

5’ 75%FCMax 80RPM

10’ 85%FCMax 80RPM

10’ 85%FCMax 85RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 95RPM

10’ 85%FCMax 90RPM

10’ 85%FCMax 85RPM

15’ 85%FCMax 80RPM

5’ 90%FCMax 85RPM

5’ 85%FCMax 90RPM

3’ 95%FCMax 95RPM

5’’ 100%FCMax 110RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

Settimana 4

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 85RPM

10’ 85%FCMax 80RPM

5’ 80%FCMax 85RPM

3’ 95%FCMax 90RPM

5’’ 100%FCMax 110RPM

5’ 70%FCMax 70RPM

5’ 75%FCMax 80RPM

10’ 85%FCMax 90RPM

10’ 80%FCMax 85RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

15’ 85%FCMax 85RPM

15’ 90%FCMax 80RPM

5’ 95%FCMax 80RPM

5’ 80%FCMax 85RPM

10’ 85%FCMax 85RPM

5’’ 100%FCMax 80RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

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