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Training recommendations
51
GB
Recovery work-out
Time
(min)
Slope
rpm
Gear
Details
3
1
100
lowest
relaxed pedalling/high speed
3
1
100
1 heavier
relaxed pedalling/high speed
3
1
100
1 heavier
relaxed pedalling/high speed
3
1
100
1 heavier
relaxed pedalling/high speed
3
1
100
1 heavier
relaxed pedalling/high speed
3
1
100
1 heavier
relaxed pedalling/high speed
3
1
100
1 lighter
relaxed pedalling/high speed
3
1
100
1 lighter
relaxed pedalling/high speed
3
1
100
1 lighter
relaxed pedalling/high speed
3
1
100
1 lighter
relaxed pedalling/high speed
3
1
100
1 lighter
relaxed pedalling/high speed
3
1
100
lowest
relaxed pedalling/high speed
36
You might want to repeat this again on position 2 in 2 minutes each time and again on position 3
with 1 minute repeaters. For variation you could ride with pedal frequency 80, 90, 110 or 120.
Power work-out
Time
(min)
Watt
rpm
Gear
Details
3
80
80/90
free
warming-up/relaxes pedalling
4
140
100
lowest
increase speed
3
180
100
lowest
increase speed
2
200
100
lowest
increase speed again
1
240
90
lowest
increase speed even more
3
80
120
lowest
relaxed pedalling
4
180
60
heavy
low speed/ remain seated
3
200
70
heavier
low speed/ remain seated
2
220
80
heavier
low speed/ remain seated
1
260
70
heavier
stand on pedals
580
80/90
free
cooling-down
31
The power used in these kinds of training is easily adapted to the individual demands/skills of the
rider. Do not start on a level that is too high for you and make sure you finish the ride. Only than
will training be effective!!
Hill work-out
Time
(min)
Slope
rpm
Gear
Details
4
2
80/90
free
relaxed pedalling/constant speed
3
3
> 80
free
try to keep speed high
1
7
60
53-14
stand on pedals!
51
> 100
42-16
high pedal frequency
2
5> 80
5
3-15sit/stand every 30"
2
6
90/100
42-16
remain seated
51
110/130
42-16
high pedal frequency
10
1
free
free
cooling-down
32
Содержание t1670
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