questa e' la mia scheda ..
pareri?
quei valori in parentesi sono le frequenze cardiache ....frequenza max e a riposo verificate con un cardio polar
1 mese
1° settimana fc max 188 - fc riposo 49
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LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 con 3x10 medio (rec.10) (rpm 80/90) (159-150)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h30 con 10 lungo (rpm 80/90) (141-132)
+ 4x1 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
DOM 2h MTB totalizzando 15 di salita regolare (rpm 75/80)pendenza 4-5%(max 160)
(inserendo 2 tratti da 2 in soglia dove vuoi) (170-174)
________________________________________________________________________________________________________
2° settimana
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 MTB inserendo 2 salite da 5 regolari (rpm 75/80)pendenza 4-5%(max 160)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h30 10 lungo (rpm 80/90) (141-132)
+ 5 medio+ 4x130 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
DOM 2h MTB totalizzando 25 di salite regolare(rpm 75/80)pendenza 4-5%(max 160)
(inserendo 2 tratti da 2 in soglia dove vuoi) (170-174)
________________________________________________________________________________________________________
3° settimana
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 MTB 3 salite da 7 regolari(rpm 75/80)pendenza 4-5%(max 160)
con ultimi 2 in soglia(170-174) tratti in "fuori sella"
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h50 tranquillo
________________________________________________________________________________________________________
DOM 2h30 MTB totalizzando 25 di salite regolare(rpm 75/80)pendenza 4-5% (max 160)
(inserendo 3 tratti da 2 in soglia dove vuoi)(170-174)
________________________________________________________________________________________________________
4° settimana ( SCARICO)
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 con 10 lungo (rpm 80/90) (141-132)
+ 3x2 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h50 tranquillo
________________________________________________________________________________________________________
DOM 2h30 con 10 lungo (rpm 80/90) (141-132)
+ 10 medio (rpm 80/90) (159-150)
+ 15 salita regolare(rpm 75/80)pendenza 4-5% (max 160)
+ 10 salita con ultimi 5 in soglia)(170-174) tratti in "fuori sella"
+ 10 lungo rpm 80/90) (141-132)
________________________________________________________________________________________________________
pareri?
quei valori in parentesi sono le frequenze cardiache ....frequenza max e a riposo verificate con un cardio polar
1 mese
1° settimana fc max 188 - fc riposo 49
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 con 3x10 medio (rec.10) (rpm 80/90) (159-150)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h30 con 10 lungo (rpm 80/90) (141-132)
+ 4x1 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
DOM 2h MTB totalizzando 15 di salita regolare (rpm 75/80)pendenza 4-5%(max 160)
(inserendo 2 tratti da 2 in soglia dove vuoi) (170-174)
________________________________________________________________________________________________________
2° settimana
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 MTB inserendo 2 salite da 5 regolari (rpm 75/80)pendenza 4-5%(max 160)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h30 10 lungo (rpm 80/90) (141-132)
+ 5 medio+ 4x130 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
DOM 2h MTB totalizzando 25 di salite regolare(rpm 75/80)pendenza 4-5%(max 160)
(inserendo 2 tratti da 2 in soglia dove vuoi) (170-174)
________________________________________________________________________________________________________
3° settimana
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 MTB 3 salite da 7 regolari(rpm 75/80)pendenza 4-5%(max 160)
con ultimi 2 in soglia(170-174) tratti in "fuori sella"
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h50 tranquillo
________________________________________________________________________________________________________
DOM 2h30 MTB totalizzando 25 di salite regolare(rpm 75/80)pendenza 4-5% (max 160)
(inserendo 3 tratti da 2 in soglia dove vuoi)(170-174)
________________________________________________________________________________________________________
4° settimana ( SCARICO)
________________________________________________________________________________________________________
LUN Riposo
________________________________________________________________________________________________________
MAR Riposo
________________________________________________________________________________________________________
MER 1h30 con 10 lungo (rpm 80/90) (141-132)
+ 3x2 SFR (rec.2) (rpm 40/50) (max 160)
+ 10 lungo (rpm 80/90) (141-132)
________________________________________________________________________________________________________
GIO Riposo
________________________________________________________________________________________________________
VEN Riposo
________________________________________________________________________________________________________
SAB 1h50 tranquillo
________________________________________________________________________________________________________
DOM 2h30 con 10 lungo (rpm 80/90) (141-132)
+ 10 medio (rpm 80/90) (159-150)
+ 15 salita regolare(rpm 75/80)pendenza 4-5% (max 160)
+ 10 salita con ultimi 5 in soglia)(170-174) tratti in "fuori sella"
+ 10 lungo rpm 80/90) (141-132)
________________________________________________________________________________________________________