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Biomeccanica ed Allenamento

Come migliorare la velocità in pianura – 4^ Parte

 

 

In questo terzo mese aumenteremo il tempo di allenamento, mentre continueremo ad alternare allenamenti a basse frequenze di pedalata ed alta frequenza di pedalata.

 

 

Settimana 1

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 90RPM

10’ 85%FCMax 80RPM

10’ 90%FCMax 80RPM

3’ 95%FCMax 80RPM

30’’ 100%FCMax 80RPM

5’ 75%FCMax 90RPM

5’ 80%FCMax 85RPM

10’ 85%FCMax 80RPM

10’ 90%FCMax 80RPM

3’ 95%FCMax 90RPM

5’’ 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

10’ 90%FCMax 80RPM

3’ 95%FCMax 85RPM

5’’ 100%FCMax 80RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

 

Settimana 2

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

10’ 80%FCMax 95RPM

10’ 85%FCMax 90RPM

10’ 90%FCMax 95RPM

3’ 95%FCMax 95RPM

5’’ 100%FCMax 90RPM

5’ 70%FCMax 70RPM

10’ 80%FCMax 85RPM

10’ 85%FCMax 90RPM

10’ 85%FCMax 100RPM

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 90RPM

15’ 85%FCMax 80RPM

5’ 90%FCMax 80RPM

1’ 95%FCMax 100RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

 

Settimana 3

1

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

10’ 80%FCMax 95RPM

10’ 80%FCMax 100RPM

10’ 80%FCMax 90RPM

3’ 90%FCMax 110RPM

5’ 70%FCMax 70RPM

5’ 75%FCMax 80RPM

10’ 85%FCMax 90RPM

10’ 85%FCMax 95RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

 

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

5’ 80%FCMax 95RPM

10’ 85%FCMax 100RPM

10’ 85%FCMax 105RPM

35’ 85%FCMax 85RPM

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 85RPM

10’ 80%FCMax 90RPM

5’ 95%FCMax 90RPM

5’ 75%FCMax 80RPM

10’ 85%FCMax 90RPM

10’ 90%FCMax 80RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM

 

2

5’ 60%FCMax 80RPM

5’ 70%FCMax 90RPM

15’ 85%FCMax 90RPM

15’ 90%FCMax 85RPM

10’ 85%FCMax 85RPM

10’ 85%FCMax 80RPM

5’ 60%FCMax 70RPM

5’ 50%FCMax 60RPM