14天為一份,每天約一個小時
From Time Effective Cycling Trainin by Jesper Bondo Medhus
Day 1
Total time: 1 hour training
20 min incremental warm-up
5 min easy rolling
5 min VO2 max test
30 min Easy/medium rolling
Day 2
Total time: 1 hour training
20 min incremental warm-up
10 x (30+30sec) 100 / 50% VO2 Max
30 min easy/medium rolling
Day 3
Total time: 1 hour training
10 min incremental warm-up
3 x (5+10min) 90% / 50% of your VO2 max test result
5 min easy rolling
Day 4
Total time: 1 hour
20 min incremental warm-up
6 x (40+20sec) 95% / 50% of your VO2 max test result
4 min easy rolling
6 x (40+20sec) 95% / 50% of your VO2 max test result
4 min
6 x (40+20sec) 95% / 50% of your VO2 max test result
14 min easy rolling
c Jesper Bondo Medhus 53
Day 5
Total time: 30 min training
10 min incremental warm-up
20 x (15+15sec) 100% / 50% VO2 max test result
10 min easy rolling
Day 6
Total time: 1 hour training
10 min incremental warm-up
5 min 70% VO2 max
3 min 75% VO2 max
2 min 80% VO2 max
5 x (30+30sec) 100 / 50% VO2 max
5 min 50%
5 x (30+30sec) 100 /50% VO2 max
5 min 50%
5 x (30+30sec) 100 /50% VO2 max
5 min 50%
5 x (30+30sec) 100 /50% VO2 max
5 min easy rolling
Day 7
Total time: approx 1 hour
10 min incremental warm-up
5 min 70% VO2 max
3 min 75% VO2 max
2 min 80% VO2 max
10 min 60% VO2 max
?? x (30+30sec) 100 / 50% VO2 max (close to your max repetitions, but no failure training)
15 min easy rolling
c Jesper Bondo Medhus 54
Day 8
Total time: 1 hour
20 min incremental warm-up
3 x (5+3min) 80 / 50% VO2 max
16 min medium/ easy rolling
Day 9
Total training: 1 hour 15 min
15 min incremental warm-up
50 min criterium/fartlek
10 min cool down
Day 10
Total time: 30 min
10 min incremental warm-up
5 x (30+30sec) 100% VO2 max
10 min easy rolling
Day 11
Total time: 1 hour
15 min incremental warm-up
6 x (3+2min) 85% / 50%
15 min easy rolling
c Jesper Bondo Medhus 55
Day 12
Total time: 1hour
12 min incremental warm-up
3 min 80%
3 min 50%
2 x (3+3min) 100 / 50%
10 min 50%
2 x (3+2min) 80 / 50%
10 min easy rolling
Day 13
Total time: 40 min
20 min incremental warm-up
5 min 85%
5 min 50%
10 min easy rolling
Day 14
Total time: 1 hour 15 min
20 min incremental warm-up
8 x (30+30sec) 100 / 50%
7 min 50%
8 x (30+30sec) 100 / 50%
7 min 50%
?? x (30+30sec) 100 / 50% (Maximum number of intervals possible!)
10 min easy rolling
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