Vediamo come riuscire a fare un buon allenamento con i rulli allenandoci per raggiungere una migliore velocità media di pedalata ed anche in km/h.
4° Mese
1^ Settimana
1° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
15’ FC 85-95% 120RPM
10’ FC 75-80% 110RPM
20’ FC 80-85% 120RPM
5’ FC 55-65% 90RPM
2° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
10’ FC 80-85% 110RPM
5’ FC 85-95% 120RPM
15’ FC 80-85% 110RPM
15’ FC 85-95% 110RPM
5’ FC 55-65% 90RPM
2^ Settimana
1° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
5’ FC 80-85% 110RPM
10’ FC 85-95% 120RPM
15’ FC 80-90% 110RPM
15’ FC 80-85% 110RPM
5’ FC 55-65% 80RPM
2° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
15’ FC 85-95% 120RPM
20’ FC 80-90% 110RPM
10’ FC 85-95% 110RPM
5’ FC 55-65% 90RPM
3^ Settimana
1° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
5’ FC 80-85% 110RPM
10’ FC 85-95% 120RPM
25’ FC 80-90% 110RPM
5’ FC 75-80% 95RPM
5’ FC 55-65% 90RPM
2° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
10’ FC 80-85% 110RPM
15’ FC 80-85% 110RPM
5’ FC 85-95% 120RPM
15’ FC 85-90% 110RPM
5’ FC 55-65% 90RPM
4^ Settimana
1° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
20’ FC 85-90% 110RPM
20’ FC 80-90% 100RPM
5’ FC 75-80% 120RPM
5’ FC 55-65% 90RPM
2° allenamento
5’ FC 50-60% 80RPM
5’ FC 65-75% 90RPM
15’ FC 85-95% 110RPM
15’ FC 80-85% 120RPM
10’ FC 80-90% 110RPM
5’ FC 75-80% 95RPM
5’ FC 55-65% 90RPM
