Tabelle Allenamento ciclismo rulli tabella 3

3° Mese

1^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 60RPM

10’ FC 85-95% 40RPM

5’ FC 70-75% 80RPM

20’ FC 80-85% 40RPM

10’ FC 55-65% 80RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 60RPM

10’ FC 85-95% 40RPM

5’ FC 70-75% 80RPM

10’ FC 80-85% 50RPM

10’ FC 85-95% 40RPM

10’ FC 55-65% 80RPM

2^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 60RPM

5’ FC 85-95% 40RPM

5’ FC 80-85% 50RPM

15’ FC 80-90% 40RPM

10’ FC 80-85% 50RPM

10’ FC 55-65% 80RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 50RPM

5’ FC 85-95% 40RPM

10’ FC 80-85% 50RPM

20’ FC 80-90% 40RPM

5’ FC 75-80% 60RPM

5’ FC 55-65% 80RPM

3^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 60RPM

10’ FC 85-95% 40RPM

5’ FC 80-85% 60RPM

20’ FC 80-90% 40RPM

5’ FC 75-80% 70RPM

5’ FC 55-65% 80RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 50RPM

5’ FC 85-95% 40RPM

15’ FC 80-85% 50RPM

15’ FC 80-90% 40RPM

5’ FC 75-80% 60RPM

5’ FC 55-65% 80RPM

4^ Settimana

1° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

5’ FC 80-85% 60RPM

5’ FC 85-95% 40RPM

10’ FC 80-85% 50RPM

20’ FC 80-90% 40RPM

5’ FC 75-80% 60RPM

5’ FC 55-65% 80RPM

2° allenamento

5’ FC 50-60% 80RPM

5’ FC 65-75% 90RPM

10’ FC 80-85% 60RPM

5’ FC 85-95% 40RPM

15’ FC 80-85% 50RPM

10’ FC 80-90% 40RPM

5’ FC 75-80% 60RPM

5’ FC 55-65% 80RPM