hours per week
km each week
4.6 Workouts per week
Evaluation des zones - Outdoor - P3
Evaluation des zones - Outdoor - P12
Vélocité - 10*1'/1'
Renforcement Cyclisme Niveau 0: Bird Dog+ Plank M…
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
Force Sous Max - 10*3min - 50Rpm
Plan with structured workouts
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Critical power Cycling
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