collapse


just some guy

  • Fourth Generation humanoid bot
  • Hall of Fame'r
  • Country: 00
  • Posts: 31806
  • Liked: 11371
  • Awards: 2017 Spring Classics CQ game winnerBest Avatar of 2016JSG News Filter Award 2014Poster of 2014Thread of the Year 2013Most Helpful Member 2013Art of Brevity 2012Most helpful member 2012Best member of staff 2012
Re: Your trainer workouts
« on: October 18, 2012, 08:38 »
Quote
Indoor cycling training programs

Aerobic power 1 (50 minutes)
15 minutes – Warm up (increasing intensity)
5 x (4min high intensity + 2min low intensity)
5 minutes cool down

This program is designed to increase your maximum oxygen consumption. It gives you 20 minutes at a very high oxygen consumption, but it is not designed to be ridden to complete exhaustion.

Your VO2 max will gain improvements even at a more comfortable pace. It is, however, still important to push yourself very hard during the intervals. In the resting periods you should maintain an intensity at about 60% of VO2 max.

Aerobic power 2 (49 minutes)
15 minutes – warm up (increasing intensity)
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
3 minutes recovery
5 x (40 sec. very high intensity – 20 sec. low intensity)
5 minutes cool down

This program is also designed to increase your maximum oxygen consumption. You work with a slightly higher intensity during the intervals than in the previous ‘Aerobic Power 1′ program. You will also gain increments in your anaerobic capacity.

You can expect results after only a couple of training sessions. This program really rocks.

Anaerobic power 1 (50 minutes)
15 minutes – warm up (increasing intensity)
5 x (60sec. maximum intensity + 6 min. recovery)

This program is designed to increase your anaerobic capacity. During the intervals the body is exposed to enormous amounts of anaerobic metabolits. After only a few of these sessions your body will be better to work at an anaerobic enviroment. This skill is primarily used in competitions, where jumps and sprints demand anaerobic efforts. This art of training is very exhausting and therefore it should primarily be used for competition preparation.

Jesper Bondo Medhus explains more about his strong views on VO2 max and threshold power in his weekly email updates. Simply enter your name and email below and hit

and maybe this helps Larri

http://autobus.cyclingnews.com/fitness/?id=winter_training
  • ReplyReply
  • Of course, if this turns out someday to be the industry standard integrated handlebar-computer-braking solution then I'll eat my kevlar-reinforced aerodynamic hat.

    Larri Nov 12, 2014

     



    Top
    Back to top