8-week program for climbing improvement
€19.90   €14.90
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SPECIFIC PREPARATION FOR THE CLIMB

8-week program for climbing improvement

** PDF FORMAT **

Training plan to improve uphill performance. It includes 2 midweek indoor sessions (rollers or spinbikes) and 1 road session (Saturday or Sunday). In 8 weeks you will train strength, pace, threshold and VO2Max to go faster uphill. To be carried out between March and June.
Made by our athletic trainer Marco Di Marzio.

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Characteristics of the program:

PDF format readable on Smartphone, Tablet and PC
Program to be inserted between March and June
Tables with progressive loads to train Strength, Endurance, Rhythm, Cadence, Threshold and VO2Max uphill
Every week: 2 midweek workouts of 1H30′ on Rollers or Road and 1 long weekend workout on Road
8 weeks divided as follows: 3 loading + 1 unloading + 3 loading + 1 unloading
All Tables indicate Times, Work Zones and Pedaling Cadence
Tables that can be used with both power meters and heart rate monitors
Tables that can be used both on Rollers (traditional or interactive) and on Spinbike
Guide to the execution of the FTP and FCMax Test with calculation of the Training Zones in Watt and HR
Supplement and food recommendations for post workout recovery
Recommended foods and supplements for the diet