Cyclosportive en Montagne - 11S - EXPERT 🚵🚵🚵
11
weeks
13.2
hours per week
15.5
km each week
🚴
5.9 Workouts per week
Plan overview
Typical week
Evaluation des zones - Outdoor - P3
46min
60' - Vélocité Montée - 10*1'/1'
1h
Evaluation des zones - Outdoor - P12
45min
Z1 120
2h
Force Sous Max - 10*3min - 50Rpm
01h35
Renforcement Cyclisme Niveau 0: Bird Dog+ Plank M…
50min
1/ Bird Dog: 6*30s R=15s
2/ Plank March: 4*30s R=15s
3/ Side Plank Rotations: 4*20 mvts R=20s
4/ Glute Bridge: 8*20 mvts R=30s
Z1 210
03h30
120' - Z2 - 40min
01h40
Plan with structured workouts
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Description
Additional Info
Reference values
Critical power Cycling
HR Max
️️Premium formula ⭐
14 days of trial without commitment then 6€/month
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