This is now our week 4 home trainer program. The last two weeks with threshold training in week 2 and anaerobic exercises in week 3, were quite challenging and we have to allow for some recovery time to anchor this work.
Thus, this week we'll do endurance work outs, the same as we did in week 1.
As a reminder, we run two training plans parallel each week: Martin's programs based on power. You need to know your FTP, VO2 Max and need a power meter to do these workouts.
As not everybody is at that technical a level, we also propose Flora's training plans based on cadence and feeling of the gears. They are much easier as well.
Total time: 40 min
If you find it hard, decrease the efforts by 1 min or reduce slightly the rpm. If you find it a little too easy, increase the efforts by 1 min.
Take an easy gear and turn the legs at a cadence of approx. 80 rpm. Not too easy, you need to feel some pressure under the pedals.
The Endurance can be done 3-4 times per week.
Workout example for one week or 10 days:
Don't hesitate to adapt the workouts to your form of the day by increasing or decreasing the time, the gears you use or the rpm.
Take care of yourself: make the decision not to get infected by the virus and act accordingly.
Keep cycling..., should it be on the balcony...
Spring Home Trainer Program - Week 4
Want to see/use Flora's five weeks home trainer programs? Here are the links:
Want to see/use Martin's home trainer programs based on power? Below are the links:
Submitted: 30/4/2020
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