Traducido al: español Traducir

Mostrar texto esta página al

original Español Opciones

Panel de control Entrenamiento Explorar Retos

Los planes de entrenamiento actualmente se ofrecen en inglés, alemán, holandés, francés, portugués de brasil y español.

Planes de entrenamiento para ciclistas

Entrenamientos personalizados y enviados a diario a tu bandeja de entrada.

Ciclismo Carrera

Plan de entrenamiento activo

Desarrollado por CTS
Cuarenta y cinco segundos de sprint

1 2 3 4

Duración: 4 semanas · 5 entrenamientos por semana

Fecha de inicio: lunes, 15 de octubre de 2018
Enviado a: jhonatan.pizu@gmail.com Carmichael Training Systems lidera la
industria de entrenamiento de resistencia con
productos, servicios y contenidos
Plan para detenerse innovadores y comprobados. Durante los
últimos 15 años, CTS ha ayudado a más de 10
000 atletas a llevar su rendimiento a un nivel
Prueba física superior.

¿Tienes un monitor de ritmo cardíaco o un medidor de potencia? Sigue estos pasos para tener un punto de referencia de tu actividad física que te ayudará a Todos los atletas Summit obtienen el primer
maximizar tu plan de entrenamiento. mes de entrenamiento personalizado por $1
(USD).

Obtener más información sobre esta función

Plan de 4 semanas a tu alcance

Lun. Mar. Mié. Jue. La vida. Sáb. Dom.

1 REST o la recuperación Endurance Miles (EM) Intervalos de potencia Sprints, Tempo (T) Día de descanso Sprints, Tempo (T) Endurance Miles (EM)
opcional de paseo 1h (PI) 1 h 30 m 3h 2h 30m
0 h - 45 m 1 h 30 m

Meta diaria
Not a bad way to start off
your Segment PR attempt
huh? A rest day. Today is a
mental day and a chance to
recover from your weekend
riding. Look at the rest of
the week in front of you
and plan out your week so
you can maximize your
time on the bike.
Meta diaria
The goal of today's
Endurance Miles ride is
two-fold. One is to work on
the development of your
aerobic system (which is
why the intensity is
moderate) and the other is
to wake your legs up from
an easier day or two and
get prepared for the
intervals you'll be doing
tomorrow.
Ejercicio
8x2 minutes , 3 minutes
rest between intervals
Meta diaria
Today's goal is to ride as
hard as you can during
each interval, with the
intention of achieving the
highest heart rate and
oxygen consumption you
can. Your speed and/or
power may start dropping
at the end of each rep or at
the end of the workout but
as long as you're working
maximally and still
achieving high HR's and
breathing heavily, the
benefits of the workout
remain intact.
Ejercicio
10x1 minute Sprints, 3
minutes rest between
intervals then 3x10 minutes
Tempo Intervals, 5 minutes
rest between intervals
Meta diaria
The sprints today are all
out maximal efforts, just
like the Power Intervals
from yesterday but shorter.
Don't hold anything back.
The goal is to put out the
highest power you can
achieve. Sprint from the
start and hold on. Your
power will decrease, but
fight to keep it as high as
possible. If your plan
includes Tempo intervals,
add them after completing
the sprint effort. Tempo
intervals are a cornerstone
of training, as they tax you
just enough to provide the
stimulus needed for proper
adaptation and allow you
to perform at this aerobic
intensity for long periods of
time.
Meta diaria
Your first two days of
structured intervals are
done and today is a chance
to rest so you can continue
the hard work over the
weekend. There is a lot
more training to do this
month, so take advantage
of this scheduled rest.
Ejercicio Meta diaria
10x1 minute Sprints, 3 With two easier days
minutes rest between following this ride, the goal
intervals then 3x10 minutes is to really push the
Tempo Intervals, 5 minutes envelope of your aerobic
rest between intervals engine. Your body is
already a little fatigued,
Meta diaria which means it won't take
Today workout combines as long to get to the limits
Sprints and Tempo of your aerobic capacity.
intervals. Do the Sprints
first and ensure they are
maximum efforts. Then add
the Tempo efforts and
make sure you maintain the
prescribed intensity for the
entire duration of each
interval. You will have a
little bit of extra time after
intervals to do some
Endurance Miles. Take
advantage of this time to
increase your ride volume.
Be smart and keep the
duration to that which is
prescribed. Doing too
much will just tire you out
for the weeks to come.

2 REST or optional recovery Endurance Miles (EM) Sprints Sprints, Tempo (T) Día de descanso Descending Intervals (DI), Endurance Miles (EM)
ride 1h 30m 1h 30m 1h 30m Tempo (T) 2h 30m
0h - 45m 3h

Meta diaria
Ideally today should be a
complete rest day with no
riding; you have some big
rides the rest of the week
and you need to be rested
and ready to ride hard. If
you decide you REALLY
want to ride today, the goal
is to take it easy and get
your blood moving a little
bit.
Meta diaria
You've had a few hard days
of riding now, so keep the
intensity moderate on
today's Endurance Miles
ride. The goal of today's
ride is two-fold. One is to
work on the development
of your aerobic system
(which is why the intensity
is moderate) and the other
is to wake your legs up
from an easier day or two
and get prepared for the
intervals you'll be doing
tomorrow. Whatever you
do, don't compromise the
energy you have available
for the rest of the week's
hard riding.
Ejercicio
15x1 minute Sprints, 3
minutes rest between
intervals
Meta diaria
Today the goal is work on
the top-end power that is
specific to your segment.
These are maximal efforts
just like the Power Intervals.
Don't hold anything back.
The goal is to put out the
highest power you can
achieve. To do this sprint
from the start and hold on.
Ejercicio
12x1 minute Sprints, 3
minutes rest between
intervals — then 3x12
minute Tempo intervals, 6
minutes rest between
intervals
Meta diaria
Once again you are
focusing on sprint efforts.
Just like previous workouts,
the goal is to produce your
max power over the
interval duration. Sprint
from the start and maintain
your intensity to the end of
the interval. If your plan
includes Tempo intervals,
add them after completing
the sprint efforts. With
Tempo intervals, it crucial
to maintain the correct
intensity for the prescribed
duration. Holding that
power or intensity range
will be much harder as the
interval set progresses.
Meta diaria
Rest today and let your
body recover for the
weekend workouts. Make
sure you still eat healthy
and drink plenty of fluids.
You want to head into the
weekend well fueled and
well hydrated.
Ejercicio Meta diaria
3x(60 seconds, 45 seconds, If you've done the first two
30 seconds, 15 seconds) weeks of training correctly,
Descending Intervals w/ you should really be
equal rest between starting to feel some
intervals, and 5 minutes fatigue setting in. The goal
rest between sets, then of today's Endurance Miles
4x12 minutes Tempo ride is to fully fatigue your
Intervals, 6 minutes rest aerobic system. Ride how
between intervals you feel and be sure you're
tired at the end of the day.
Meta diaria
The Descending Intervals
are similar to the other
sprints you've been doing
except that each interval
gets shorter within a set.
Your power should stay
very high for each interval
because of the reduced
length. This helps
accomplish the goal of
developing your max
power. You'll finish with
more Tempo intervals.

3 REST or optional recovery Endurance Miles (EM) Descending Intervals (DI) Tempo (T) Día de descanso Descending Intervals (DI), Endurance Miles (EM)
ride 1h 30m 1h 30m 1h 30m Tempo (T) 3h
0h - 45m 3h

4 REST or optional recovery Endurance Miles (EM) Power Intervals (PI) Endurance Miles (EM) Día de descanso Endurance Miles (EM) Segment Challenge
ride 1h 30m 1h 1h 30m 1h 30m 2h
0h - 45m

Revisar la jerga

Tu plan incluirá una variedad de diferentes términos para tipos de ejercicios o intervalos. Utiliza la lista detallada a continuación para obtener referencias a medida que avances. Busca información adicional aquí.

Climbing Repeats (CR) · Intensity 8 of 10

Increased climbing power at lactate threshold. (85-90 RPM)

Descending Intervals (DI) · Intensity 10 of 10

Maximal efforts of decreasing length. (110+ RPM)

Endurance Miles (EM) · Intensity 5 of 10

Basic aerobic development. (85-95 RPM)

High Speed Sprints (HSS) · Intensity 10 of 10

Out-of-the-saddle sprint intervals starting at a high speed. (110+ RPM)

Over Under Intervals (OU) · Intensity 9 of 10

Increased sustained power, above and below threshold. (90-100 RPM)

Power Intervals (PI) · Intensity 10 of 10

Increased power at VO2 max. (95+ RPM)

Speed Intervals (SI) · Intensity 10 of 10

Repeated, short max efforts to familiarize you with intensity and accelerations. (110+ RPM)

Steady State Intervals (SS) · Intensity 7 of 10

Increased sustained power at lactate threshold on flat/rolling terrain. (85-95 RPM)

Stomps (S) · Intensity 10 of 10

Muscular power training via very short, seated sprints in your hardest gear. (95+ RPM)

Tempo Intervals (T) · Intensity 6 of 10

Improved aerobic endurance by using moderate resistance and lower cadence. (70-75 RPM)

Muscle Tension (MT) · Intensity of 6 of 10

Improved neuromuscular recruitment by engaging more muscle during prolonged interval with higher resistance and lower cadence.

Tus actividades recientes

Ciclismo por la tarde

Atletismo al anochecer

Ciclismo por la tarde

Ciclismo por la tarde

Blog Strava
Lee nuestro blog: historias de aventuras, consejos de entrenamiento y datos de nuestra comunidad.

Lee nuestro blog

© 2018 Junta
Acerca de

Acerca de

Funciones

Móvil

Cumbre

Política de privacidad

Términos y condiciones

Acerca de nuestros mapas

Seguir

Facebook

Gorjeo

Instagram

YouTube

Blog

Ayuda

Soporte técnico de Strava

Más

Local

Empleo

Desarrolladores

Laboratorios

Profesionales en Strava

Normas de la comunidad de Strava

español latinoamericano