Indoor Trainer Workouts
|
|
|
- Quentin Houston
- 6 years ago
- Views:
Transcription
1 Indoor Trainer Workouts The Trainer Workouts in this document are really tough. Be certain to get a thorough medical checkup before attempting any portion of this series. The set of workouts address the training needs of serious fitness cyclists and racers. They range in effort and intensity from very hard to simply over the top. However, if you are looking to develop early season fitness, power and speed, indoor workouts similar to these are necessary. There are basically three types of indoor training setups. The most popular is a road or mountain bike on a stationary trainer. The second is using a set of rollers. Lastly, there is a studio or spinner bike. With rollers, you can use a fixed gear bike very effectively as well. Trainers work best with multiple geared bikes. Rollers are superior for developing balance and a really smooth spin. Just don t try standing up. Trainers allow for more and different kinds of workout exercises. Plus. Since the bike is supported, it is a lot safer for most folks. Trainers are a lot more portable than rollers in case you want to go to someone s house for a session. Trainers really eat up rear tires. Get a cheap tire that can be discarded after a few months of indoor work. Invest in a front wheel holder, it will keep the bike level and stable. The gearing indications in the workouts were developed while using Kurt Kinetic Road Machine trainers. Fluid trainers will require different gears from wind or magnetic units, due to the great increase in their resistance. It will take some experimentation no matter what setup you have. Do both an anerobic threshold and VO maximum test to see what your individual levels really are. That way you can start the training series with the correct data. Use a heartrate monitor to gauge your level in order to determine the right effort. If you are using a trainer, choose a computer with cadence and a rear wheel pickup. Set the computer to display cadence and elapsed time. That is really all of the data you will need. Spending very much more than an hour on a stationary trainer is not too productive. The key is to do a compressed workout with all of the right kinds of intervals in an order that will cause gain. The VO interval is the most productive exercise on the trainer for both speed and power that there is. Too many of the studio cycling or spin classes do not address the VO interval correctly. In order to produce a proper VO, you need a minimum of three minutes. Four minutes is better, but many people have to work up to it. Four minutes of recovery seems to work best for most riders. Hence the x pattern, repeated or more times is a nearly ideal workout.
2 If you choose to compile your own music CDs, look for cuts of minutes in length (times don t have to be exact). Find appropriate music for the type of intervals or recoveries. Music can be extremely beneficial for doing indoor workouts. Doing workouts of this type with their difficulty and intensity is best done indoors. Remember, these are some of the hardest workouts you may ever do. Many times people get really light-headed from the intense efforts. That could be a serious safety problem if you are on the road with traffic and all of the other potential hazards. Also, people have been known to vomit after very hard efforts. Having a bathroom close to the workout area can be a real plus. Don t forget to drink at least one large bottle of water during a workout. Consume about half of the bottle before the warmup. Drink the rest during the recovery periods. It is generally a very good idea to do trainer workouts in groups. Even one other person goes a long way toward cutting through the monotony and pain. Training in groups is the most effective way to keep interested and engaged. Have one member of the group take responsibility for calling out the timing of each interval, along with the start and stop. Many groups will have the leader use a simple handlebar bell instead of their voice. In a smaller room, use a fan to cool the riders. There can be a lage difference in performance with a good circulation of air against the body. During the recovery portions of workouts, check to be certain that the heart rate declines appropriately after each interval. If it stays high, there could be a problem and you should seek immediate medical help. That is another reason why a heart rate monitor is essential. There are gear combinations in each workout. The first is for the older / chainring setup and the second is for the more modern compact system that uses 0/.
3 Stationary Trainer Workout # in+ Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x x :00 High Zone RPM, x x x :00 Stand Up 0-0 RPM, x 0x :00 High Zone RPM, x x x :00 Stand Up 0-0 RPM, x 0x :00 High Zone RPM, x x x 0:00 0 RPM, x x x Stationary Trainer Workout # Leg Speed Total : :00 Test the gearing selection and resistance with your trainer first Warm up -0 RPM Climbing - out of the saddle RPM, x 0x : RPM, x x High 00-0 RPM+, x x Zone Trial Pace RPM, x 0x :00 Zone Trial Pace 0 RPM, x 0x RPM, x x One Leg Pedaling 0 RPM, x (min, each leg) High 00-0 RPM+, x x RPM, x x 0 High 00-0 RPM+, x x 0 RPM Stationary Trainer Workout # VO Capacity Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM Resistance Up 0 RPM, + gear every 0 sec. :00 Power Starts 0-00 RPM, x 0x, reps RPM, x 0x 00 RPM, x x :00 00 RPM, x x 0 Spin-Up 0 RPM, x, +RPM / 0 sec 0 RPM, x x
4 Stationary Trainer Workout # Power Builder Total : Test the gearing selection and resistance with your trainer first -0 RPM, x x Anaerobic Threshold Zone RPM, x 0x 0:00 Anaerobic Threshold Zone RPM, x 0x 0:00 Anaerobic Threshold Zone RPM, x 0x 0:00 Anaerobic Threshold Zone RPM, x 0x 0:00 Anaerobic Threshold Zone RPM, x 0x 0: RPM, x x Stationary Trainer Workout #A Power Builder Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x :00 Anaerobic Threshold Zone RPM, x 0x 0:00 Stand Up 0-0 RPM, x 0x :00 Anaerobic Threshold Zone RPM, x 0x 0:00 Stand Up 0-0 RPM, x 0x :00 Anaerobic Threshold Zone RPM, x 0x 0:00 0 RPM, x x Stationary Trainer Workout # Strength & Power Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x RPM, x 0x Climbing out of saddle RPM, x 0x RPM, x 0x RPM, x 0x Climbing out of saddle RPM, x 0x RPM, x 0x Anaerobic Threshold Zone RPM x 0x 0 Anaerobic Threshold Zone RPM x 0x 0 RPM, x x
5 Stationary Trainer Workout # imum Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x Anaerobic Threshold Zone RPM x 0x 0 Anaerobic Threshold Zone RPM x 0x 0 RPM, x x Stationary Trainer Workout # Crit Practice Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x Anaerobic Threshold Zone RPM x 0x Anaerobic Threshold Zone RPM x 0x w/jumps RPM, x 0x w/jumps Anaerobic Threshold Zone RPM x 0x 0 Off my wheel! -00 RPM x 0x- w/ jumps :00 0 RPM, x x :00 Stationary Trainer Workout # Road Race Test Total : :00 Test the gearing selection and resistance with your trainer first Roll Out -0 RPM, x x :00 Spin-Up 0 RPM, x, +RPM / 0 sec Climbing out of saddle RPM, x 0x :00 Anaerobic Threshold Zone RPM x 0x w/jumps :00 :00 Climbing out of saddle RPM, x 0x 0 Anaerobic Threshold Zone RPM x 0x :00 w/jumps 0 RPM, x x
6 Stationary Trainer Workout # Pace and Jump Total : 0:00 Test the gearing selection and resistance with your trainer first Warm up -0 RPM Fast Spin 00-0 RPM+, x x Climbing - out of the saddle RPM, x 0x :0 Zone Trial Pace RPM, x 0x 0 sec. Jumps RPM, x 0x up to Max x 0x 0-00 RPM, x 0x 0-00 RPM, x x 0 sec. Jumps RPM, x 0x up to Max x 0x Zone Trial Pace RPM, x 0x :00 0 RPM, x x Stationary Trainer Workout # TT Concentration Total : :00 Test the gearing selection and resistance with your trainer first Warm up -0 RPM Zone Trial Pace RPM, x 0x Zone Trial Pace RPM, x 0x Zone Trial Pace RPM, x 0x : RPM, x x Zone Trial Pace RPM, x 0x Zone Trial Pace RPM, x 0x Zone Trial Pace RPM, x 0x Fast Spin 00-0 RPM+, x x :00 0 RPM, x x Stationary Trainer Workout #0 Hill Climb Hell Total : 0:00 Test the gearing selection and resistance with your trainer first Warm up -0 RPM x x, x Zone Trial Pace RPM, x 0x, 0x Climbing - out of the saddle 0 RPM, x 0x 0x 0 RPM, x 0x 0x Climbing - out of the saddle 0 RPM, x 0x 0x(in the drops) 0-00 RPM, x x x Zone Trial Pace RPM, x 0x 0x Zone Trial Pace RPM, x 0x 0x Climbing - out of the saddle 0 RPM, x 0x 0x 0 RPM, x 0x 0x 0 Climbing - out of the saddle 0 RPM, x 0x 0x Climbing Summit Sprint 0+ RPM, x 0x 0x(in the drops) 0 RPM, x x x If you have compact gearing, use the second set of numbers :00
7 Stationary Trainer Workout # Summit Attack Total : Test the gearing selection and resistance with your trainer first -0 RPM, x x RPM, x 0x Climbing standing RPM, x 0x RPM, x 0x RPM, x 0x Fast Climbing standing RPM, x 0x Down the mountain 0 RPM x x :00 Anaerobic Threshold Zone RPM x 0x 0 Anaerobic Threshold Zone RPM x 0x Final attack to max RPM x - repeats :00 0 RPM, x x :00 Stationary Trainer Workout # Off My Wheel! Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x Off my wheel! -00 RPM x 0x- Off my wheel! -00 RPM x 0x- 0 Anaerobic Threshold Zone RPM x 0x Final attack to max RPM x - repeats :00 0 RPM, x x :00 Stationary Trainer Workout # 0K TT Event Total : :00 Test the gearing selection and resistance with your trainer first -0 RPM, x x Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) Anaerobic Threshold Zone RPM, x 0x (in drops) 0 Fast Spin 00-0 RPM+, x x 0 RPM, x x
8 Stationary Trainer Workout min. imum Total : Test the gearing selection and resistance with your trainer first -0 RPM, x x :00 :00 :00 :00 Anaerobic Threshold Zone RPM x 0x 0 0 RPM, x x This is used for the first - VO workouts of the season. Bike Medicine Cycling Coaching & Performance Resources 0A Windsor Lane Suite 0 Houston, Texas 0 -- Office Visit us on the web:
ADVANCED CYCLING PROGRAM - WEEK 1
ADVANCED CYCLING PROGRAM - WEEK 1 TYPE REST DAY REST DAY OUTDOOR/INDOOR OUTDOOR/INDOOR REST DAY OUTDOOR OUTDOOR DURATION 1hr 10mins 1hr 15mins 2hrs 30mins - 3hrs 3hrs INTENSITY Med/High High Low/Med Low
High Cadence Training for Cyclists. Objectives
HFC Holmes Fitness Coaching, LLC Improving Health, Fitness and Athletic Performance High Cadence Training for Cyclists President Holmes Fitness Coaching, LLC Objectives As a result of this webinar, you
24-Week Off-Season Trainer Series
24-Week Off-Season Trainer Series Improve your aerobic base, pedaling technique, strength, and add intensity prior to your specific in-season race preparation training. The stationary trainer is one of
PowerEdge Advanced Power Training Plan
PZ 1 : < 55% TP easy pace PowerEdge Advanced Power Training Plan PZ 2: 55-75% TP conversational pace PZ 3: 75-90% TP somewhat hard PZ 4: 90-105% TP very hard PZ 5: 105-120% TP can last a few mins Week
Chapter 2. Zone 1 Recovery Workouts
Chapter 2 Zone 1 Recovery Workouts It may seem odd to start off this book with recovery workouts, but the workouts in this book are listed in order by level of difficulty from easier to more strenuous,
HIGH VOLUME TRAINING PROGRAM HOURS. PEAKS CHALLENGE FALLS CREEK 2019
HIGH VOLUME TRAINING PROGRAM 10-22 HOURS. PEAKS CHALLENGE FALLS CREEK 2019 PEAKS CHALLENGE FALLS CREEK HIGH VOLUME PROGRAM (10-22 hours) This program is for a rider who has on average 16 hours per week
HAUTE ROUTE 3 DAY EVENT
TRAINING PLAN 3 DAY EVENT WATTBIKE.COM 3 DAY EVENT TRAINING PLAN ABOUT THE 3 DAY EVENT The Haute Route three day events are tough, endurance challenges. The three stages take in famous roads and parcours
GUIDE TO RIDE SPIN (7746) 1
GUIDE TO RIDE www.spinning.com 800.847.SPIN (7746) 1 WELCOME TO THE SPINNING PROGRAM As the creators and global leaders of indoor cycling equipment and education, we know what it takes to help you get
Table of Contents ME3 GL II ME4 GL TT ME5 GL ME7 GL... 17
Table of Contents Bike Instructions... 3 WORKOUTS:... 4 Endurance Workouts... 4 E1 Rolling Hills... 4 E4 Building Strength... 4 E6 Improving Mod Climbs... 4 E9 Pacing... 5 E11 Speed Demon... 5 Steady State
TRAINING GUIDE. PO Box Pensacola, FL
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
The Game Changer. Measured Work and Energy on a Spinner
The Game Changer Measured Work and Energy on a Spinner Game Changer Accountability Technology Overweight and obese adults using devices were more successful in adhering to and did better at staying on
LW Coaching Single Speed Cross Country Build, Peak, Race Training Plan
.. LW Coaching Single Speed Cross Country Build, Peak, Race Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Test Strength SS Bike Bike SS SS 12:30 1:30 0:30 1:30 1:30 1:00 2:00 2:30 Regen
16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN
RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 1 16 Week BEGINNER LONG RIDE CYCLING TRAINING PLAN RG Active 16 Week Beginner Long Ride Cycling Training Plan Page 2 The NSPCC has teamed
PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours)
I M T E R M E D I AT E VO L U M E TRAINING PROGRAM 8-18 HOURS. PEAKS CHALLENGE FA L L S C R E E K 2 01 9 PEAKS CHALLENGE FALLS CREEK INTERMEDIATE VOLUME PROGRAM (8-18 hours) This program is for a rider
LW Coaching Time Crunched Category 2 Sport XC Training Plan
.. LW Coaching Time Crunched Category 2 Sport XC Training Plan Week 1 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Regen Bike Strength MTB Bike MTB MTB 6:30 0:15 0:30 0:30 1:15 1:00 0:45 1:15 Bike Strength
Ray Kelly
SPRINT TRIATHLON BEGINNER PLAN WEEK 1-4 Provided by Tri-Trainer.com The duration of workouts is in Hours and Minutes i.e. 0.30 is 30 minutes You should cosult your doctor before attempting this plan as
14 Week BEGINNER MILE CYCLING TRAINING PLAN
RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 1 14 Week BEGINNER 60-100MILE CYCLING TRAINING PLAN RG Active 14 Week Beginner 60-100mile Cycling Training Plan Page 2 The NSPCC has teamed
Epic Amelia Island TRAINING GUIDE. Epic Amelia Island
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
16 Week BEGINNER 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Beginner 100mile Cycling Training Plan Page 1 16 Week BEGINNER 100MILE CYCLING TRAINING PLAN RG Active 16 Week Beginner 100mile Cycling Training Plan Page 2 The NSPCC has teamed up with
16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN
RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 1 16 Week INTERMEDIATE 100MILE CYCLING TRAINING PLAN RG Active 16 Week Intermediate 100mile Cycling Training Plan Page 2 The NSPCC has
14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week BEGINNER HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with
Creating a Cue Sheet. Class Summary Class Attributes
Creating a Cue Sheet Don t underestimate the power and benefit of creating a cue sheet for your class. On paper it may represent a simple list of drills, times and cues, but the process of creating the
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
Enjoy the workouts and keep working hard on the bike!
NOTICE: This work is copyrighted by Coachdrewedsall.com, LLC and for the eyes of customers only. You do not have permission to share this document with anyone, for any reason. You may Here s 10 of the
Taranaki Cycle Challenge
Taranaki Cycle Challenge I have been asked to put together a training plan for the Taranaki Cycle Challenge. As a professional coach and sport scientist I know there is not one simple plan for all, but
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
100km. SUB 3 Week 1 TRAINING PROGRAMME
Week 1 Monday Pre conditioning 2 HOURS: Try to keep cadence high throughout (>90 RPM) Zone 2 and Zone 3 Wednesday IMTG RIDE 60MIN: (Fasted state: Do not eat breakfast or eat any meal for at least 5 hours
GET READY HOW TO GET STRONG ON THE BIKE PLAYING THE LONG GAME. 4 key methods to get strong on the bike. How to pace yourself over your race
HOW TO GET STRONG ON THE BIKE 4 key methods to get strong on the bike PLAYING THE LONG GAME How to pace yourself over your race GET READY Follow Team CP's training guide to be awesome on raceday Your 12
YOUR TRAINING PLAN 200KM SORRENTO RETURN
YOUR TRAINING PLAN 200KM SORRENTO RETURN YOUR TRAINING PLAN 200KM SORRENTO RETURN Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to be working alongside
THE LONG RIDE THRESHOLD RIDES HILLS
THE LONG RIDE 6/10 effort focusing on building your time on the bike and developing your aerobic capacity. Start off riding at 65% of MHR (conversational pace). Gradually this will build to 75% of MHR
14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 14 Week INTERMEDIATE HALF MARATHON (21km) TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed
10 MILE TT TRAINING PLAN
0 MILE TT TRAINING PLAN WITH JOANNA ROWSELL SHAND & EDDIE FLETCHER WATTBIKE.COM INTRODUCTION I have written this plan with Wattbike Sport Scientist Eddie Fletcher to help cyclists improve their fitness
Benjamin Klein. Test Report Training Program. July 2015
Test Report Training Program July 2015 Functional Threshold Power (FTP) Your score: 230 Watts During the final climb of stage 10 2015 Tour de France Chris Froome averaged 414W. You are over halfway to
10 Week ADVANCED 5KM TRAINING PLAN
RG Active 14 Week Beginner Half-Marathon Training Plan Page 1 10 Week ADVANCED 5KM TRAINING PLAN RG Active 14 Week Beginner Half-Marathon Training Plan Page 2 The NSPCC has teamed up with RG Active to
Introduction to your customized IMBA Training Plan
Introduction to your customized IMBA Training Plan READ THIS ENTIRE DOCUMENT PRIOR TO BEGINNING YOUR TRAINING Congratulations on taking a solid step towards reaching your racing goals - whether this is
Agenda. Agenda 4/8/16& Using Indoor Cycling Classes for Better Outdoor Riding
The&Road&Cycling&Summit&2016& Making&you&a&be>er&cyclist& By&The&Cycling&360&Podcast& Using Indoor Cycling Classes for Better Outdoor Riding Jennifer&Sage& Agenda! Introduction! History of Spinning! A
I. HIIT Defined And Benefits
RealRyder Indoor Cycling Burn Your Last Match! Overview: High intensity interval training (HIIT) is an effective way to help your ryders blast through fitness plateaus, build power and speed--and torch
Motatapu Mountain Bike
Motatapu Mountain Bike HOW TO GET STRONG ON THE BIKE 4 key methods to get strong on the bike CREATING A CULTURE ON THE TRAILS We are in this together GET READY Follow Team CP's training guide to be awesome
/for indoor cycle training 2013 epicplanet.tv
TRAINING GUIDE HEALTH WARNING Not all exercise programs are suitable for everyone, so please consult your physician before beginning this or any exercise program. You should always warm up for a few minutes
YOUR TRAINING PLAN 50KM WILLIAMSTOWN RETURN
YOUR TRAINING PLAN 50KM WILLISTOWN RETURN YOUR TRAINING PLAN 50KM WILLISTOWN RETURN VIA ELWOOD Welcome to your training programme for Bicycle Network s United Energy Around the Bay. Karmea is proud to
CYCLO90 High Intensity Training System - QUICK START USER GUIDE -
CYCLO90 High Intensity Training System - QUICK START USER GUIDE - Utilizing the New Cyclo-CORE 2.0 and Cyclo-H.I.T 30 Minute Workouts to Maximize Your Training Results in 90 Days! Welcome, my friend and
Cape Town Cycle Tour 2017 Training programme
Cape Town Cycle Tour 201 Training programme First Timer Sub- This plan is appropriate if you are: New to the sport of cycling. More interested in the journey and enjoyment than the race. Have not been
INTERMEDIATE TRAINING PLAN ADVANCED TRAINING PLAN
INTERMEDIATE ADVANCED TRAINING PLAN TRAINING PLAN FEBRUARY LET THE TRAINING COMMENCE The secret to your success in September will be maintaining a constant pace. By laying down a solid base and foundation
Mallorca Training Camp
39 49 55.6 N 2 48 57 E elev 658m grad 7.1% Sa Colabra, Mallorca, Spain Mallorca Training Camp 4 DAYS OF IMPROVING YOUR CLIMBING STRENGTH AND TECHNIQUE Every year, thousands of cyclists travel to the Island
12-week training programme
12-week training programme WEEK 1 12-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
OTH 3 day a week plans - Plan Goals
OTH 3 day a week plans - Plan Goals Overall Goals for the Over The Hump plan The goal for this training plan is to prepare you for the Over The Hump Race Series. It is designed to be used by any athlete,
Masters Mile Personal Record Training Plan. Consistency Strength Skills Intensity Recovery
Masters 40+ 50 Mile Personal Record Training Plan Consistency Strength Skills Intensity Recovery CONTENTS Masters 40+ 50 mile personal record training plan introduction... 2 Plan guidelines... 4 Devices
RealRyder Indoor Cycling Adrenaline Rush!
RealRyder Indoor Cycling Adrenaline Rush! Overview: A heart pumping, leg thumping, mixed terrain ryde. Plan your workout to highlight highs and optimize recovery lows. Leave your riders feeling exhilarated
6-week training programme
6-week training programme WEEK 1 6-week training programme ZONE 1 2 3 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
8-week training programme
8-week training programme WEEK 1 8-week training programme ZONE 1 2 4 EFFORT Easy Steady Hard Max RPE (1-10)* 1-4 5-6 7-8 9-10 *RPE= Rate of perceived exertion/ how hard are you trying out of 10 Monday
Week 1. Training Block: Thursday
Training Block: Week 1 Thursday The purpose of the Aerobic Swim is to develop your base fitness. The key to achieving this is repetition of steady and hard efforts interspersed with easier recovery segments.
trainerroad workouts BC9293D09AB0917D40EF700FAFA4646C Trainerroad Workouts 1 / 6
Trainerroad Workouts 1 / 6 2 / 6 3 / 6 Trainerroad Workouts Your Total Training System. 30-Day Money Back Guarantee! TrainerRoad gives your training structure. Become a faster cyclist with the TrainerRoad
As the instructor, this is the most important part of your job - cueing this intensity and using words to help the students know how to maintain it.
ICI/PRO Audio PROfile #254 PUSH YOUR THRESHOLD It never gets easier, you just go faster. ~ Greg LeMond. Created by: Kristen Dillon Training Type - High Intensity Working HR Zones - Zone 4-5c Total Class
6 WEEK TRAINING PROGRAM
CLIMB FOR CANCER 2015 810 Steps & 37 Floors STAIR CLIMBING INFORMATION: In the training program, where we mention using stairs as your equipment, Kangaroo Point is the perfect place to train with the bonus
Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Training Guide
Prospera Granfondo Axel Merckx Okanagan Off-Season Holiday Guide The Peak Centre for Human Performance The Peak Centre for Human Performance is Canada's leader in individualized training solutions. Whether
Intervals. Intervals are most effective when they are:
Chris Carmichael noted that the major breakthrough for Lance Armstrong occurred when he stopped focusing his training on his anaerobic system (too many days of sprints/intervals and long rides at close
ROTOR STUDY TABLE OF TIMES AND HEART RATES WITH TRADITIONAL PEDAL SYSTEM
ROTOR STUDY This study contains the results of a scientific analysis of the same athlete completing the same journey of 30 kilometers approximately every two days, always repeated at the same hour. For
20KM ELWOOD RETURN YOUR TRAINING PLAN
YOUR TRAINING PLAN 20KM ELWOOD RETURN Ride your way past icons of Melbourne, past music royalty and kite surfers in the sea, you ll have such a lark before finishing back at the park. YOUR TRAINING PLAN
5 DAY RIDE TRAINING GUIDE
5 DAY RIDE TRAINING GUIDE YOUR TRAINING PLAN Great Victorian Bike Ride 5 Day Ride Welcome to your training programme for Bicycle Networks Great Victorian. Karmea is proud to be working alongside Bicycle
TRAINING PLAN - 50KM CHALLENGE
TRAINING PLAN - 50KM CHALLENGE 1 YOUR TRAINING PLAN - 50KM CHALLENGE Welcome to your training programme for Bicycle Network s Around the Bay. Karmea is proud to be working alongside Bicycle Network to
Master Class Aerobic Conditioning
Master Class Created by Tom Scotto, ICA Master Instructor Training Type: Cardiovascular Fitness Working HR Zones: Zones 3 4 Total Class Length: 60 minutes Profile Objective and Intensity: As January is
Bowflex Max Trainer M7 vs. NordicTrack. FreeStride Trainer FS7i Comparison
Bowflex vs. NordicTrack Comparison Bowflex and NordicTrack are two popular brands when it comes to elliptical trainers. Bowflex and NordicTrack are the prominent names from each brand respectively. If
London to Paris 24 training guide Part two February to March
1 London to Paris 24 training guide Part two February to March Welcome back... There are many roads that lead to Rome or Paris for that matter as the saying goes. There are also many ways of getting yourself
VO2 Max Booster Program VO2 Max Test
VO2 Max Booster Program VO2 Max Test by Jesper Bondo Medhus on May 1, 2009 Welcome to my series: VO2 Max Booster Program This training program will dramatically boost your race performance in only 14 days.
Disney s Dopey Challenge - Training Plan by Nick Tarvin
Disney s Dopey Challenge - Training Plan by Nick Tarvin This is the training plan I followed for Disney s Dopey Challenge 2018. My work schedule only allowed me to train every other week, which is why
Specific flexilbity and corrective exercises during this phase:
FendyAlexis Fendy responds differently to a seat height. I would highly recommend getting a bike fit at a local bike shop. It is inexpensive and could be the difference in the way your bike handles and
REAL RIDES. REAL RESULTS.
REAL RIDES. REAL RESULTS. ITY Our videos are categorised Simple, Intermediate or Complex based on the complexity of the workout. : Simple videos tend to be less intense and with a very to easy follow workout
Master Class Stampede
Master Class Created by Tom Scotto, ICA Master Instructor Training Type: Muscular Strength Working HR Zones: Zones 4 5 Total Class Length: 60 minutes Profile Objective and Intensity: If you love proving
Cycling with Power 101: Training and Racing Using a Power Meter 12/9/15
Cycling with Power 101: Training and Racing Using a Power Meter 12/9/15 Thank you! VonHof Cycling cyclocross, road, and more Rich Hofbauer/vonhofcycles.com Fitwerx Joe LoPorto (fitwerx.com) General Disclaimers
Another session in the continuing series of Teaching with Power Metrics by Brian Robitaille
Another session in the continuing series of Teaching with Power Metrics by Brian Robitaille Use your FTP results from the previous workshop (Watt??? The Language of Metrics) or the 5-min estimate from
GET READY. Longest Day Training Guide GETTING STRONG. Follow Team CP's training guide to be awesome on race day
Longest Day Training Guide GET READY Follow Team CP's training guide to be awesome on race day GETTING STRONG 4 Key Methods to get strong in the kayak, run and bike PLAYING THE LONG GAME How to pace yourself
50KM ALTONA RETURN YOUR TRAINING PLAN
YOUR TRAINING PLAN 50KM ALTONA RETURN Ride your way past icons of Melbourne, to where tall ships are made and the city begins to fade, over bridges to the west you ll find views that are best. YOUR TRAINING
TRAINING PLAN 250KM CHALLENGE
TRAINING PLAN 250KM CHALLENGE 1 YOUR TRAINING PLAN - 250KM CHALLENGE Welcome to your training programme for Bicycle Networks Around the Bay. Karmea is proud to be working alongside Bicycle Network to support
250KM ANTI-CLOCKWISE
YOUR TRAINING PLAN 250KM ANTI-CLOCKWISE Ride your way past icons of Melbourne, past the high fliers of Avalon and the sands of Portarlington, taking in Oliver s view from the hill and cruising past as
5K TRAINING PLAN. Seven Steps to Take You From Just Starting to Crushing Your Next 5k
5K TRAINING PLAN Seven Steps to Take You From Just Starting to Crushing Your Next 5k TABLE OF CONTENTS 1... Welcome to Healthworks 5k Training Plan 3... Benefits of Your Weekly Training Sessions 5... The
GO THE DISTANCE! A plan will help keep you motivated and give you goals to aim for, so you won t be tempted to give up on all your hard work.
TIPS GO THE DISTANCE! Contents 2 Motivation 4 Running 6 Cycling 8 Swimming 10 Triathlon 12 Injury prevention 13 Sample training plan Training allows your body to get used to what you will be asking of
100KM SORRENTO TO MELBOURNE
YOUR TRAINING PLAN 100KM SORRENTO TO MELBOURNE Ride your way past icons of Melbourne, waving goodbye to Sorrento with your memories a memento, beneath the birds flight the city will soon be in your sight.
210KM ANTI-CLOCKWISE
YOUR TRAINING PLAN 210KM ANTI-CLOCKWISE Ride your way past icons of Melbourne, across the West Gate before lunch is on your plate, past parks from the moon knowing you will finish soon. YOUR TRAINING PLAN
135KM GEELONG TO MELBOURNE
YOUR TRAINING PLAN 135KM GEELONG TO MELBOURNE Ride your way past icons of Melbourne, bidding farewell to Gaz and Joel before the ferry glides past a fishy shoal, along the seaside before you finish with
The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001
Page 1 of 5 close The Truth About Cardio Programming By Paul Robbins Date Released : 18 Jul 2001 There are three main components of an effective weight loss program: Proper diet, effective weight training
Middle School Cross Country
Middle School Cross Country By: Heather Baker Building a team oriented quality program If your actions inspire others to dream more, learn more, do more and become more, you are a leader. -John Quincy
TRI TRAINING PROGRAME 12-WEEK OLYMPIC - INTERMEDIATE
Triathlon Performance Solutions Presents: The Twelve-Week Race Plan Race distance: Olympic Athlete level: Intermediate level with at least two years of Olympic distance racing experience Hours Per Week:
BIKE PERFORMANCE TESTING REPORT
BIKE PERFORMANCE TESTING REPORT PERSONAL DATA Name: Test Rider Date of Assessment: 1 st January 2015 Sport / Level: Road/ Criterium Racing This report details how you performed in the assessment, and how
TREADMILL PROGRAM GUIDE 3 CUSTOMISABLE + 17 PRESET PROGRAMS
TREADMILL PROGRAM GUIDE CUSTOMISABLE + PRESET PROGRAMS DISCLAIMER You should consult your physician, doctor or other health care professional before starting or taking part in any of our workout guides.
300KM ANTI-CLOCKWISE
YOUR TRAINING PLAN 300KM ANTI-CLOCKWISE Ride your way past icons of Melbourne, past Queenscliff s Norfolk Pines and up Arthur s steepest climbs, along the Rye foreshore and Mornington s cellar door. YOUR
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS
Optimal Interval Training for MMA By Eric Wong, BSc, CSCS Interval training has quickly become the go-to choice for mixed martial artists looking to maximize their cardio. The most popular form of intervals
weight doing all 50 in one shot, but after two months you should be at a resistance (85%) where you can only get the 50 reps by doing 15, 15, 10, 10. WINTER CONTINUED Gradually add weight and modify the
Motatapu Ultra Marathon
Motatapu Ultra Marathon PLAYING THE LONG GAME How to pace yourself over your Ultra marathon SMILE WHILE YOU RUN Because running should be enjoyable GET READY Follow Team CP's training guide to be awesome
RealRyder Indoor Cycling Burn Your Last Match!
Overview: RealRyder Indoor Cycling Burn Your Last Match! Anaerobic interval training is an effective way to help your riders blast through fitness plateaus, build power and speed and torch calories. Learn
SUPERHERO SPRINTS: 6 WEEKS TO SUPERHERO PHYSIQUE
Indoor Superhero By: Dennis Heenan Copyright 2013 BodyFit Formula DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken
Dropset Training And HIIT By Shaun McGill
Dropset Training And HIIT By Shaun McGill Legal Disclaimer As a health and fitness professional with over 8 years experience in coaching people to great results I believe 100% in what I m sharing within
performance define indicator
There are three basic ways to determine intensity, each with it s own particular caveats. The most accurate way to measure intensity on a bike at any given moment is through the measurement of power. Power
Cardio. Types of Cardio
Cardio How much cardio should you do? Are you doing too little or too much? Here are some answers to some of your frequently asked questions. Types of Cardio Intervals Although they are intense and can
INTRODUCTION TO THE AEROBIC BUILDING PHASE
INTRODUCTION TO THE AEROBIC BUILDING PHASE By now, you are well into the Base Training Phase of your duathlon training program. Not only have you increased your total weekly mileage, but your long run
ATS Longbeach Coastal Classic MTB 35km Training Programme
Monday Tuesday Wednesday Thursday Friday Saturday Sunday 19 Sept 21 24 26 Sept 3 Oct 10 Oct 17 Oct 24 Oct 4 11 18 28 5 12 19 26 29 6 13 30 7 14 21 28 1 Oct 8 MTB 60min 15 29 2 9 16 Cycle 75mins Cycle 75mins
NEWCREST ORANGE CHALLENGE 100KM CHALLENGE
NEWCREST ORANGE CHALLENGE 100KM CHALLENGE 5 WEEK COUNTDOWN PLAN 100KM CHALLENGE Welcome to the final countdown to the Newcrest Orange Challenge. Karmea is proud to be working alongside Bicycle Network
FEATURED RACES Strade Bianche De Ronde van Vlanderen (Tour of Flanders) LENGTH 45 minutes. TYPE Speed
DO AS YOU RE TOLD 02 LENGTH 45 minutes TYPE Speed WHAT IT S ABOUT 22 inverse and matching intervals from 1 minute to 10 seconds FEATURED RACES Strade Bianche De Ronde van Vlanderen (Tour of Flanders) FEATURED
KS4 Physical Education
KS4 Physical Education Methods of Training These icons indicate that teacher s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created