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Workouts for: 12/21/2009 - 12/27/2009

Print Workouts https://www.trainingpeaks.com/ui/PrintWorkouts.aspx?personId=310480 ... Workouts for: 12/21/2009 - 12/27/2009 Workout Overview Planned: Actual: 7 hours 0

Workout Overview Planned:

Actual:

  • 7 hours

0

hours

  • 0 Cals

0

Cals

Tuesday 12/22/2009 » Bike Power Starts x 6 Planned Time: 1:00:00 Power Starts x 6 Exercise
Tuesday 12/22/2009 » Bike
Power Starts x 6
Planned Time:
1:00:00
Power Starts x 6
Exercise Notes: Goal: To increase your muscular power to the pedals. How to do it: This workout should be
performed on a relatively flat section of road. The gearing should be very large, 53x12-16, depending on your level of
physical development. The PowerStart should begin at a very low speed, at a near stand still. Jump up on the
pedals, out of the saddle, driving the pedals down as hard as possible. Pull on the handlebars using the leverage
of the handlebars to move your body over each pedal as you drive the pedal downward. The PowerStart should
not last longer than 8-10 pedal strokes or 8-12 seconds. This is a muscular workout and heart rate will not have
time to respond.
Set #1
Planned
8 - 12 sec
Actual
Duration:
RPE:
10
% FTP:
100
Percent HR:
100 %Max HR
Set #2
Duration:
5 - 10 min
RPE:
5
Power Zones
Heart Rate Zones for Bike
Lactate Threshold: 250
Recovery Miles:
Recovery Miles
Foundation Miles
Endurance Miles
Tempo
Steady State
Climbing Repeats
Power Intervals
0 - 135
138 - 188
190 - 225
228 - 240
242 - 260
262 - 300
302 -
Foundation Miles:
Endurance Miles:
Tempo:
Steady State:
90 - 126
90 - 160
90 - 164
158 - 162
166 - 169
Climbing Repeats: 171 - 175
Power Intervals:
180 - 190

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Wednesday 12/23/2009 » Bike

 

Power Zones

Heart Rate Zones for Bike

 

Endurance Miles ride

Lactate Threshold: 250

Recovery Miles:

90 - 126

Planned Time:

1:00:00

Recovery Miles

0 - 135

Foundation Miles:

90 - 160

 

Foundation Miles

138 - 188

Endurance Miles:

90 - 164

Endurance Miles

190 - 225

Tempo:

158 - 162

Tempo

228 - 240

Steady State:

166 - 169

Steady State

242 - 260

Climbing Repeats: 171 - 175

Climbing Repeats

262 - 300

Power Intervals:

180 - 190

Power Intervals

302 -

 
 
Thursday 12/24/2009 » Bike Power Starts x 6 Planned Time: 1:00:00 Power Starts x 6 Exercise
Thursday 12/24/2009 » Bike
Power Starts x 6
Planned Time:
1:00:00
Power Starts x 6
Exercise Notes: Goal: To increase your muscular power to the pedals. How to do it: This workout should be
performed on a relatively flat section of road. The gearing should be very large, 53x12-16, depending on your level of
physical development. The PowerStart should begin at a very low speed, at a near stand still. Jump up on the
pedals, out of the saddle, driving the pedals down as hard as possible. Pull on the handlebars using the leverage
of the handlebars to move your body over each pedal as you drive the pedal downward. The PowerStart should
not last longer than 8-10 pedal strokes or 8-12 seconds. This is a muscular workout and heart rate will not have
time to respond.
Set #1
Planned
8 - 12 sec
Actual
Duration:
RPE:
10
% FTP:
100
Percent HR:
100 %Max HR
Set #2
Duration:
5 - 10 min
RPE:
5
Power Zones
Heart Rate Zones for Bike
Lactate Threshold: 250
Recovery Miles:
Recovery Miles
Foundation Miles
Endurance Miles
Tempo
Steady State
Climbing Repeats
Power Intervals
0 - 135
138 - 188
190 - 225
228 - 240
242 - 260
262 - 300
302 -
Foundation Miles:
Endurance Miles:
Tempo:
Steady State:
90 - 126
90 - 160
90 - 164
158 - 162
166 - 169
Climbing Repeats: 171 - 175
Power Intervals:
180 - 190

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Saturday 12/26/2009 » Bike Power Starts x 6 Planned Time: 2:00:00 Power Starts x 6 Exercise
Saturday 12/26/2009
»
Bike
Power Starts x 6
Planned Time:
2:00:00
Power Starts x 6
Exercise Notes: Goal: To increase your muscular power to the pedals. How to do it: This workout should be
performed on a relatively flat section of road. The gearing should be very large, 53x12-16, depending on your level of
physical development. The PowerStart should begin at a very low speed, at a near stand still. Jump up on the
pedals, out of the saddle, driving the pedals down as hard as possible. Pull on the handlebars using the leverage
of the handlebars to move your body over each pedal as you drive the pedal downward. The PowerStart should
not last longer than 8-10 pedal strokes or 8-12 seconds. This is a muscular workout and heart rate will not have
time to respond.
Set #1
Duration:
Planned
8 - 12 sec
Actual
RPE:
10
% FTP:
100
Percent HR:
100 %Max HR
Set #2
Duration:
5 - 10 min
RPE:
5
Power Zones
Heart Rate Zones for Bike
Lactate Threshold: 250
Recovery Miles:
Recovery Miles
Foundation Miles
Endurance Miles
Tempo
Steady State
Climbing Repeats
Power Intervals
0 - 135
138 - 188
190 - 225
228 - 240
242 - 260
262 - 300
302 -
Foundation Miles:
Endurance Miles:
Tempo:
Steady State:
90 - 126
90 - 160
90 - 164
158 - 162
166 - 169
Climbing Repeats: 171 - 175
Power Intervals:
180 - 190
Sunday 12/27/2009
»
Bike
Power Zones
Heart Rate Zones for Bike
Endurance Miles ride
Lactate Threshold: 250
Recovery Miles:
Planned Time:
2:00:00
Recovery Miles
Foundation Miles
Endurance Miles
Tempo
Steady State
Climbing Repeats
Power Intervals
0 - 135
138 - 188
190 - 225
228 - 240
242 - 260
262 - 300
302 -
Foundation Miles:
Endurance Miles:
Tempo:
Steady State:
90 - 126
90 - 160
90 - 164
158 - 162
166 - 169
Climbing Repeats: 171 - 175
Power Intervals:
180 - 190