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  • Climb Training Plan

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    Kz Sjj
    65 vistas1 página
    This document provides a 12-week climbing training plan with workouts designed to improve climbing ability and endurance. Each week includes multiple interval or tempo rides with rest periods, with workouts focusing on techniques like climb repeats, steady state efforts, and muscle tension intervals. The plan recommends beginners take Mondays and Fridays as rest days and find a breathing rhythm for efficient climbing.

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    This document provides a 12-week climbing training plan with workouts designed to improve climbing ability and endurance. Each week includes multiple interval or tempo rides with rest periods, with workouts focusing on techniques like climb repeats, steady state efforts, and muscle tension intervals. The plan recommends beginners take Mondays and Fridays as rest days and find a breathing rhythm for efficient climbing.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    65 vistas1 página

    Climb Training Plan

    Cargado por

    Kz Sjj
    This document provides a 12-week climbing training plan with workouts designed to improve climbing ability and endurance. Each week includes multiple interval or tempo rides with rest periods, with workouts focusing on techniques like climb repeats, steady state efforts, and muscle tension intervals. The plan recommends beginners take Mondays and Fridays as rest days and find a breathing rhythm for efficient climbing.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Descargue como PDF, TXT o lea en línea desde Scribd
    Marcar por contenido inapropiado
    de 1

    climb like a pro

    tuesday
    1 hr. 15 min.
    w/ 2x8-min. Climb Repeats; 8 min. rest

    Here is tHe fastest way to tHe top of tHe mountain. to climb fast, start by climbing slowly, with controlled intervals, then even slower with muscletension workits like strength training on the bike. Plan tips: Beginners, take Mondays and Fridays as rest days n Find a breathing rhythm on climbs, and your body will follow.

    or Mo For Mo re Dow r Fre Downl nl e Free go to o oaDs, e bicycl bic aDs, go ing.coin t yclM /F oe /o Free. g.crMe.

    Beginners (710 hrs./week)=workouts in BLACK; advanced (1115 hrs./week)=variations in WHITE where they appear n All rides at a conversational pace (easy to moderate) on flat to rolling terrain, unless otherwise noted n RECovERy RIdE=Easy pace in a light gear, at a cadence of 7585 rpm CLImB REpEATs=steady climb at 7883% of mHR, cadence 7085 rpm TEmpo=pace at 80% of max heart rate (mHR) in a moderately hard gear, cadence 7075 rpm mT InTERvALs=Gradual hill in a big gear at low cadence (5060 rpm) with low heart rate, to acheive muscle tension (mT), to increase strength sTEAdy sTATE=Long effort at your lactate threshold (85% + 3 beats per minute of your mHR), cadence 8595 rpm

    1 2 3 4 5 6 7 8 9 10 11 12
    week week

    wednesday
    1 hr. 2 hrs. 15 min.
    w/ 2x20-min. Tempo; 10 min. rest

    thuRsday
    1 hr. 15 min. 1 hr. 30 min.
    w/ 2x10-min. Tempo; 10 min. rest and 3x5-min. MT Intervals; 3 min. rest

    satuRday
    1 hr. 45 min. 2 hrs. 30 min.
    w/ 3x8-min. Steady State on a climb; 8 min. rest

    sunday
    1 hr. 45 min. 23 hrs.

    MOndayRest day; 1 hr. RecOveRy Ride

    fRidayRest day; 1 hr. tO 1 hr. 30 min. RecOveRy Ride

    1 hr. 45 min. 1 hr. 30 min.

    w/ 3x8-min. Climb Repeats; 6 min. rest

    w/ 3x8-min. Climb Repeats; 8 min. rest

    1 hr. 45 min. 1 hr. 45 min.

    1 hr. 2 hrs. 15 min.


    w/ 2x27-min. Tempo; 8 min. rest

    1 hr. 30 min.
    w/ 2x10-min. Tempo; 5 min. rest and 4x4-min. MT Intervals; 2 min. rest

    2 hrs. 2 hrs. 45 min.


    w/ 3x10-min. Steady State on a climb; 8 min. rest

    w/ 3x10-min. Climb Repeats; 8 min. rest

    2 hrs. 2 hrs. 30 min. to 3 hrs. 30 min. 2 hrs. 15 min. 3 hrs.


    w/ 2x25-min. Tempo; 8 min. rest

    w/ 3x10-min. Steady State; 10 min. rest

    2 hrs.

    45 min. 2 hrs. 30 min.


    w/ 2x30-min. Tempo; 10 min. rest

    1 hr. 45 min. 1 hr. 30 min.


    w/ 2x15-min. Tempo; 8 min. rest and 3x5-min. MT Intervals; 3 min. rest

    2 hrs. 15 min. 2 hrs. 45 min.


    w/ 3x12-min. Steady State on a climb; 8 min. rest

    w/ 3x12-min. Steady State; 8 min. rest

    45 min. 1 hr. 1 hr. 15 min.


    w/ 2x10-min. Climb Repeats; 8 min. rest

    1 hr. 1 hr. 30 min.

    1 hr. 15 min. 1 hr. 30 min. 1 hr. 15 min. 1 hr. 30 min.


    w/ 2x15-min. Tempo; 10 min. rest and 4x4-min. MT Intervals; 3 min. rest

    2 hrs. 30 min.

    2 hrs. 2 to 3 hrs.

    1 hr. 45 min. 1 hr. 30 min.

    1 hr. 2 hrs. 30 min.


    w/ 2x30-min. Tempo; 10 min. rest

    2 hrs. 15 min. 2 hrs. 45 min.


    w/ 3x12-min. Steady State on a climb; 10 min. rest

    2 hrs. 3 hrs.
    w/ 30-min. Tempo

    w/ 3x10-min. Climb Repeats; 6 min. rest

    w/ 3x10-min. Climb Repeats; 10 min. rest

    1 hr. 45 min.

    1 hr. 2 hrs. 30 min.


    w/ 2x35-min. Tempo; 10 min. rest

    1 hr. 45 min.
    w/ 3x10-min. Tempo; 5 min. rest and 4x5-min. MT Intervals; 3 min. rest

    2 hrs. 30 min.
    w/ 3x14-min. Steady State; 8 min. rest

    2 hrs. 45 min.

    2 hrs. 15 min. 3 hrs. 30 min.


    w/ 2x20-min. Tempo; 5 min. rest

    w/ 3x12-min. Climb Repeats; 8 min. rest

    w/ 3x16-min. Steady State on a climb; 6 min. rest

    1 hr. 45 min. 2 hrs.


    w/ 2x20-min. Steady State on a climb; 5 min. rest

    45 min. 2 hrs. 30 min.


    w/ 2x40-min. Tempo; 10 min. rest

    1 hr. 45 min. 1 hr. 30 min


    w/ 2x15-min. Tempo; 5 min. rest and 5x4-min. MT Intervals; 4 min. rest

    2 hrs. 45 min. 3 hrs.

    2 hrs. 45 min. 3 hrs. 30 min

    w/ 2x20-min. Steady State on a climb; w/ 2x30-min. Tempo; 8 min. rest 5 min. rest

    1 hr. 1 hr. 15 min.


    w/3x8-min. Climb Repeats; 6 min. rest

    Rest 1 hr. 30 min. 1 hr. 2 hrs. 30 min.


    w/ 2x35-min. Tempo; 8 min. rest

    1 hr. 30 min.
    w/ 2x15-min. Tempo; 5 min. rest and 4x3-min. MT Intervals; 3 min. rest

    2 hrs.

    2 hrs. 30 min.

    2 hrs.

    1 hr. 15 min. 1 hr. 45 min.


    w/ 2x10-min. Tempo; 5 min. rest and 5x5-min. MT Intervals; 2 min. rest

    2 hrs. 15 min. 2 hrs. 45 min.


    w/ 3x12-min. Climb Repeats; 5 min. rest

    2 hrs. 3 hrs.
    w/ 30-min. Tempo

    w/ 3x12-min. Climb Repeats; 6 min. rest w/ 3x10-min. Climb Repeats; 8 min. rest

    1 hr. 30 min.

    2 hrs. 15 min. 1 hr. 45 min.

    1 hr. 2 hrs. 30 min.


    w/ 2x45-min. Tempo; 8 min. rest

    1 hr. 30 min. 1 hr. 45 min.


    w/ 2x10-min. Tempo; 5 min. rest and 5x5-min. MT Intervals; 5 min. rest

    2 hrs. 30 min. 2 hrs. 45 min.


    w/ 3x12-min. Climb Repeats; 8 min. rest

    2 hrs. 15 min.
    w/ 40-min. Tempo

    w/ 3x12-min. Climb Repeats; 8 min. rest

    3 hrs.

    w/ 30-min. Tempo

    w/ 2x15-min. Climb Repeats; 10 min. rest

    2 hrs. 30 min.

    45 min. 2 hrs. 30 min.


    w/ 2x45-min. Tempo; 10 min. rest

    1 hr. 45 min. 2 hrs.


    w/ 2x10-min. Tempo; 5 min. rest and 4x7-min. MT Intervals; 5 min. rest

    2 hrs. 45 min. 3 hrs.


    w/ 4x10-min. Climb Repeats; 6 min. rest

    2 hrs. 45 min. 3 hrs. 30 min.


    w/ 30-min. Tempo w/ 50-min. Tempo

    w/ 4x10-min. Climb Repeats; 8 min. rest

    1 hr.

    Rest 1 hr.

    1 hr. 30 min.
    w/ 20-min. Tempo

    1 hr.

    EvEnt or racE Day

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